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 X PULL STRENGTH
5 SETS
AMRAP X 2 MINUTES*
12 ALT. DB HANG SQUATS CLEANS
10 SIT-UPS
8 UP-DOWNS
-1:00 REST B/T SETS-
*PICK UP WHERE YOU LEFT OFF.
PUSH X PULL WORKOUT
ON A 6:00 RUNNING CLOCK
100 DOUBLE UNDERS
25 DB POWER CLEANS
20 DB UP-DOWNS
MAX ALT. V-UPS REMAINING TIME
-REST 2:00-
0N A 8:00 RUNNING CLOCK…
200 DOUBLE UNDERS
35 DB HANG POWER CLEANS
30 DB UP-DOWNS
MAX ALT V-UPS REMAINING TIME
PARKING LOT PROGRAMMING 8.25
WARM UP
400 METER RUN
INTO…
4 ROUNDS
:15 JUMPING JACKS
:15 LUNGES
:15 UP-DOWNS
:15 GLUTE BRIDGE HOLD
STRENGTH
DEADLIFT (WORKING SETS TO BE DONE AT A MODERATE -HEAVY LOAD)
PARTNER TEAMS OF 2 (ATHLETE MUST WIPE BARS DOWN BEFORE EACH SET)
ON A 10:00 MINUTE RUNNING CLOCK
SET 1 - 5 REPS
SET 2 - 5 REPS
SET 3 - 3 REPS
SET 4 - 3 REPS
SET 5 - AMRAP
WORKOUT
FOR TIME
IN TEAMS OF 2 (SCORE IS COMBINED MAX CALORIE ROW)
ATHLETE A
5 ROUNDS OF
12 BACK RACK LUNGES
9 THRUSTERS
6 BURPEES OVER BAR
ATHLETE B
MAX CALORIE ROW
*(ALL ATHLETES MUST WIPE BARBELL AND ROWERS DOWN BEFORE SWITCHING).