WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
3/3 SA DB DEADLIFT
3/3 SA DB UPRIGHT ROW
3 UP-DOWNS
3 BURPEES
PUSH X PULL STRENGTH
4 SETS FOR MAX REPS
1:00 SUPER SLOW DB DEFICIT PUSH-UPS*
:30 SINGLE ARM UPRIGHT ROW (R) / :30 SINGLE ARM UPRIGHT ROW (L)
-REST :30 B/T SETS
*SLOW ON THE WAY UP AND THE WAY DOWN
PUSH X PULL WORKOUT
AMRAP X 7 MINUTES
10 BURPEES
8 DBL DB DEADLIFTS
6 SINGLE DB GOBLET SQUATS
-REST 1:00-
AMRAP X 7 MINUTES
10 BURPEES
8 DBL DB DEADLIFT
6 SINGLE DB PUSH PRESS
THURSDAY 8.27 PARK PROGRAM
WARM UP – 400M RUN
3X
10 PIKE TO PLANK
10 KANG SQUATS
10 CALF RAISES
10 WINDMILLS
PVC WARM UP
WOD - TEAMS OF 3:
25 MIN AMRAP
P1 - 6 POWER SNATCHES
|
6 BAR FACING BURPEES P2 – HOLLOW HOLD P3 – REST |