WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
30 MOUNTAIN CLIMBERS
20 BICYCLE CRUNCHES
10 LATERAL JUMPS OVER DB
5 UP-DOWNS
PUSH X PULL STRENGTH
EMOM X 15 MINUTES
MIN 1 - :45 “DOUBLE PRESS”” THRUSTER*
MIN 2 - :45 close grip floor press
MIN 3 - :45 DB PULL OVER
*1 REP = 1 SQUAT + 2 PUSH PRESS
PUSH X PULL WORKOUT
EMOM X 4 MINUTES
:45 MAX UP-DOWNS
INTO…
3 ROUNDS FOR MAX REPS
1:00 DB ALT. SNATCH
1:00 DB SLIDES
INTO…
EMOM X 4 MINUTES
:45 MAX BURPEES
OUTDOOR PARK & PARKING LOT PROGRAMMING
WARM-UP
400 METER RUN
INTO…
KB COMPLEX WARM-UP*
3 ROUNDS
4 SA KB DEADLIFTS
4 SA KB HANG CLEAN
4 KB HALF KNEELING PRESS
4 SA KB OH SQUAT
*PERFORM THE WHOLE COMPLEX ON ONE ARM, THEN REPEAT ON THE OTHER SIDE.
EXTENDED WARM-UP
3 SETS
ON A 15:00 RUNNING CLOCK
5/5 TURKISH GET-UPS
30 SA KB FLUTTER KICKS*
*15 FLUTTER KICKS W/ KB IN EACH ARM
WORKOUT
FOR TIME
800 METER RUN
IMMEDIATELY INTO…
4 ROUNDS
15 KB SWINGS (70/53) (53/35)
50 DU’S / 100 SINGLES
FINISHER
3 SETS
1:00 PLANK HOLD
MAX PUSH-UPS