WARM-UP
1:00 CARDIO CHOICE
INTO…
3 SETS
:30 DB STRICT PRESS
:30 GOBLET SQUATS
INTO…
AMRAP X 1 MINUTE
MAX ALT. V-UPS
PUSH X PULL STRENGTH
5 SETS FOR MAX REPS
1;00 DB PUSH PRESS
-:30 rest
1:00 DB PULL-OVERS
-:30 REST
PUSH X PULL WORKOUT
7 SETS
AMRAP X 2 MINUTES
5 UP-DOWNS
10 DB PUSH-PRESS
20 DOUBLE-UNDERS
-:30 REST
PARK WORKOUT
WORKOUT #1
TABATA
3 people per station
1 min rest b/n stations
STATION 1
KB/DB SINGLE LEG DEADLIFT
(Alt legs each round)
STATION 2
S/A BANDED TRICEP PULLDOWNS
(Alt arms each round)
STATION 3
SIDE PLANK HOLD
(Alt sides each round)
STATION 4
S/L WEIGHTED SQUATS SQUATS
(Alt legs each rnd)
STATION 5
S/A BANDED TRICEP KICKBACK
(Alt arms each rnd)
STATION 6
SIDE PLANK REACH THROUGHS
(Alt sides each rnd)
WOD #2
CASH IN: 800 METER RUN
21,15 ,9,6,3
HAND RELEASE PUSH-UPS
TUCK-UPS
SQUATS
CASH OUT : 800 METER RUN