WARM-UP
1:00 CARDIO CHOICE
INTO…
3 SETS
:30 DB STRICT PRESS
:30 GOBLET SQUATS
INTO…
AMRAP X 1 MINUTES
MAX ALT. V-UPS
PUSH X PULL STRENGTH
EMOM X 15 MINUTES
MIN 1 - :25 SPLIT SQUAT (R) / (L)
MIN 2 - :25 SINGLE ARM UPRIGHT ROW (R) / (l)
Min 3 - :50 PLANK
PUSH X PULL WORKOUT
4 SETS FOR MAX REPS
1:00 DB REVERSE LUNGES
-REST :30-
1:00 DB HANG POWER CLEANS
-REST :30
1:00 HOLLOW BODY FLUTTER KICKS
-REST 1:00 B/T SETS
THURSDAY 9.24 PARK PROGRAM
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WARM UP: 3 ROUNDS 200 M RUN PVC WARMUP – 10 SCAPULA ELEVATIONS 10 AROUND THE WORLD 5 KANG SQUATS
SKILL: PVC PIPE P.O.P
WOD: 25 MIN CAP BUY IN: 400 M RUN 10 ROUNDS 10 BARBELL BENT OVER ROWS 10 PUSH PRESSES 15 TUCK UPS CASH OUT: 400 M RUN
FINISHER: 6 MIN EMOM P1 - :45 BARBELL CURLS P2 - :45 HOLLOW HOLD |
THURSDAY PARKING LOT
6 rounds 45 sec on 15 sec rest
1 MIN REST B/N STATIONS
BIKES
DAMPER 10- 9+ cal each rnd
DB’s
MANMAKERS
ROWERS
DAMPER 10- 9+ CAL each round
CORE
CROSS BODY MOUNTAIN CLIMBERS
RUNNERS
LOT SIDE SHUFFLES