WARM-UP
2:00 CARDIO CHOICE
INTO…
3 SETS (:20 ON / :10 OFF)
MOVT 1 - JUMPING JACKS
MOVT 2 - DB ALT. SNATCH
PUSH X PULL STRENGTH
EMOME X 12 MINUTES
MIN 1 - MAX SUPER SLOW DB FLOOR PRESS
MIN 2 - MAX SUPER SLOW DB BENT OVER ROWS
PUSH X PULL WORKOUT
EMOM X 9 MINUTES
MIN 1 - SINGLE DB UP-DOWNS*
MIN 2 - SINGLE DB ALT. SNATCH
MIN 3 - DB WEIGHTED SIT-UPS
-REST 2:00-
EMOM X 9 MINUTES
MIN 1 - SINGLE DB UP-DOWNS
MIN 2 - SINGLE ALT. DB SNATCH
MIN 3 - DB WEIGHTED SIT-UPS
*ALTERNATE ARMS EACH REP
THURSDAY 8.20 PARK PROGRAM
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WARM UP – 400 M RUN THEN… 3X 10 FLOOR FACING ANGELS 10 SPIDER MANS W/ ROTATION 10 SCAPULA PUSH UPS WOD - 7 MIN AMRAP 10 SQUAT REACH 30 DOUBLE UNDERS
7 MIN AMRAP 10 RING ROWS 30 LATERAL HURDLE HOPS
7 MIN AMRAP 10 SHOULDERINGS |
PLATE CARRY
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*2-3 MIN REST BTWN AMRAP
FINISHER – 5 MIN EMOM :40 ON/:20 REST |
CURL AND PRESS