WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
10 UP-DOWNS + MAX GOOD MORNINGS
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK
12 DB PULL OVERS
12 CLOSE GRIP DB BENCH PRESS / FLOOR PRESS
PUSH X PULL WORKOUT
ON A 5:00 RUNNING CLOCK
20 DB SUITCASE LUNGES
15 DB RENEGADE ROWS
20 DB PUSH PRESS
MAX BURPEES REMAINING TIME
-REST 2:00
ON A 7:00 RUNNING CLOCK
30 DB SUITCASE LUNGES
25 DB RENEGADE ROWS
20 DB PUSH PRESS
MAX BURPEES REMAINING TIME
6.23 PARKING LOT PROGRAMING
WARM-UP
3 ROUND (10:00 TIME CAP)
200 METER RUN
10 TEMPO AIR SQUATS
30 MOUNTAIN CLIMBERS
10 ALT. SAMSON STRETCHES
STRENGTH
6 SETS ON A 20:00 CLOCK
50 FT WALKING LUNGES
1:00 DB/KB OVERHEAD HOLD
WORKOUT
EMOM X 14 MINUTES
MIN 1 - 18/14 CAL ROW/RIDE
MIN 2 - 10 DOUBLE DB/KB FRONT SQUATS
6.23 AM PARK PROGRAM
WARM UP - 400 M RUN
INTO…
EMOM X 3 MINUTES
5 INCH WORMS + MAX GOOD MORNINGS
WOD - 7 MIN AMRAP
10 HANG POWER CLEANS
20 SIT UPS
REST 2 MIN
7 MIN AMRAP
10 UP DOWNS + BROAD JUMP
20 DB PUSH PRESS (10 EACH)
REST 2 MIN
7 MIN AMRAP
10 DB/KB SWINGS
20 AIR SQUATS
FINISHER - GRAB A WEIGHT
50 BENT OVER ROWS
50 CURLS