WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
8 GOBLET LUNGES + 8 SINGLE DB STRICT PRESS
BODYWEIGHT PUMP
EMOM X 4 MINUTES
10 ALT. SIT-THRUS INTO MAX QUAD HOLD IN REMAINING TIME
-REST 1:00-
EMOM X 4 MINUTES
50 DU’S / 100 SINGLES + MAX CURTSEY LUNGES
FULL-BODY SWEAT WORKOUT
AMRAP X 10 MINUTES
35 DU’S / PENGUIN TAPS
15/15 SPLIT SQUATS
5 DEVILS PRESS
-REST 2:00-
AMRAP X 10 MINUTES
35 DU’S / PENGUIN TAPS
15/15 SPLIT SQUATS
5 DEVILS PRESS
FINISHER
4 SETS (:40 ON / :20 OFF)
SINGLE DB BICEP CURLS
PARKING LOT
6 mins to complete 90 sec rest
remaining time ab mat sit-ups
3 PER STATION
RUNNERS
3 ROUNDS
20 ALT DB SNATCHES
200 METER RUN
ROWERS
3 ROUNDS
20 WALLBALLS
DAMPER 6- 200 METER ROW
BIKES
3 ROUNDS
20 PLATE GROUND TO OH
DAMPER 3- 400 METERS
PLYO
3 ROUNDS
20 SQUAT THRUSTS/ UPDOWNS
20 BOXJUMPS/ 30 STEP-UPS