WARM-UP
1:00 CARDIO CHOICE
INTO..
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB - DB DEADLIFT
MOVT 2 - BURPEES
*BOTH MOVEMENTS = 1 SET
PUSH X PULL STRENGTH
EMOM X 10 MINUTES
MIN 1 - :50 SLOW DB GOBLET SQUATS
MIN 2 - :50 SLOW BEAR CRAWL
PUSH X PULL WORKOUT
“TABATA”
8 SETS :20 WORK / :10 REST
TABATA 1 - ALT DB SNATCH
TABATA 2 - SINGLE DB FRONT SQUAT
TABATA 3 - SINGLE DB FLOOR PRESS
TABAT 4 - ALT. JUMPING LUNGES
-REST 1:00 BETWEEN SETS
THURSDAY 9.3 OUTDOOR PARK & PARKING LOT PROGRAM
|
WARM UP – 400 M RUN 4 ROUNDS (:20 ON/ :10 REST) 1 – DB DL 2 – DB UP DOWNS 3 – PIKE TO PLANK
STRENGTH/CORE – DOUBLE TABATA – 8 MIN (:20/:10) DB SUMO DEADLIFT HIGH PULLS HOLLOW ROCKS
WOD FOR TIME |
20 DB SNATCHES
5 BURPEES
15 DB SNATCHES
10 BURPEES
10 DB SNATCHES
15 BURPEES
5 DB SNATCHES
20 BURPEES
FINISHER
3 SETS ON A 5 MINUTE RUNNING CLOCK..
20 DB RUSSIAN TWISTS
20 DB PLANK TAPS