WARM-UP
1:00 CARDIO CHOICE
INTO..
AMRAP X 4 MINUTES
30 MOUNTAIN CLIMBERS
20 BICYCLE CIRCLES
10 LATERAL JUMPS OVER DB
5 UP-DOWNS
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK…
12 DB CHEST FLYS (:02 PAUSE AT TOP)
12 DB UPRIGHT ROWS ):02 PAUSE AT TOP)
PUSH AND PULL WORKOUT
AMRAP X 12 MINUTES
24 ALT. HANG DB SNATCH
24 ALT. JUMPING LUNGES
24 SIT-UPS
TUESDAY 6.30 PARKING LOT PROGRAMMING
WARM-UP
400 METER RUN
INTO..
AMRAP X 5 MINUTES
20 SINGLE UNDERS
10 KB SWINGS ( AMERICAN)
10 PUSH-UPS
SKILL
EMOM X 12 MINUTES
MIN 1 - :50 DOUBLE UNDER PRACTICE
MIN 2 - 7/7 DB/KB SINGLE ARM PUSH PRESS
WORKOUT
EVERY 3:00 FOR 5 SETS
15 BURPEES
30 AIR SQUATS
50 DOUBLE UNDERS/100 SINGLES
FINISHER
3 SETS ON A 6:00 RUNNING CLOCK
100 METER SINGLE ARM FRONT RACK WALK
6.30 PARK PROGRAM
WARMUP -
3X 100 M RUN
10 AIR SQUATS
10 SCAPULA PUSH UPS
10 WINDMILLS
WOD - PARTNER (30 MIN TIME CAP)
“KAREN”
150 WALL BALL THRUSTERS
THEN… 125 BALL SLAMS
100 MED BALL SIT UPS
75 MED BALL PUSH UPS
400 M RUN