WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 2 MINUTES
:30 SINGLE UNDERS
:30 UP-DOWNS
INTO…
EMOM X 2 MINUTES
:30 SINGLE UNDERS
:30 BURPEES
PUSH & PULL STRENGTH
5 SETS ON A 15:00 CLOCK
10 SLOW DB FORWARD RAISES
10 SLOW ARNOLD PRESSES
10 SEESAW BENT OVER ROWS
PUSH & PULL WORKOUT
EMOM X 15 MINUTES
MIN 1- :50 DB SUMO DEADLIFT HIGH PULLS
MIN 2 - :50 ALT. DB ROLLING TRICEP EXTENSIONS
MIN 3 - :50 MOUNTAIN CLIMBERS
7.7 PARK PROGRAM
WARM UP - 4 ROUNDS
20 JUMPING JACKS
15 GLUTE BRIDGES
10 CAT COWS
:30 COBRA POSE
WOD - 4 ROUNDS
30 V-UPS
60 BICYCLES (L+R=1)
30 WEIGHTED SIT UPS
60 FLUTTER KICKS
30 TOE TOUCHES
60 MOUNTAIN CLIMBERS (L+R=1)
400 M RUN
UPPER BODY PUMP -
3 ROUNDS
:30 DB CURLS
:30 ALT FRONT RAISES
:30 KICK BACKS
:30 LATERAL RAISES
1 MIN REST
PARKING LOT
WARM-UP
3 ROUNDS (7 MIN CAP)
200 METER RUN
5/5 SA KB DEADLIFTS
5/5 SA RUSSIAN KB SWINGS
10 GOBLET SQUATS
STRENGTH
EMOM X 10 MINUTES
10 DB THRUSTERS
WORKOUT
FOR TIME…
21-15-9*
FRONT SQUATS
DB SLIDES
*400 METER RUN
9-15-21
KB SWINGS
DB PUSH PRESS
*400 METER RUN