7.9 PARK PROGRAM
WARM UP -
1 - 3 ROUNDS: 5/5 SHOULDER CIRCLES, 5 INCH WORMS, :20 DOWNWARD DOG, 10 KANG SQUATS
2 - SPEED LADDER
3 - OH SQUATS
WOD -
20 MIN AMRAP
P1 - 15 OH SQUATS
P2 - 200 M RUN
P3 - SIT UPS
THURSDAY 7.9
WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
3/3 SA DB DEADLIFT
3/3 SA UPRIGHT ROW
3 BURPEES
PUSH X PULL STRENGTH
E2MOM X 12 MINUTES
12 DB HANG CLUSTERS
PUSH X PULL WORKOUT
4 SETS FOR MAX REPS
1:00 ALT. DB POWER CLEANS
1:00 SINGLE DB FLOOR PRESS*
1:00 SINGLE DB BUTTERFLY KICKS**
*:30 L-SIDE / :30 R-SIDE
**HOLD DB AT EXTENSION ABOVE CHEST
-1:00 REST