TUESDAY 8.4
WARM-UP
2:00 CARDIO CHOICE
INTO….
EMOM X 3 MINUTES
10 HIGH KNEES
10 DB DEADLIFT
10 BENT OVER ROWS
PUSH X PULL STRENGTH
5 SETS ON A 15:00 CLOCK
1:00 PLANK HOLD
15 DBL DB HAMMER CURLS
15 BOX OR CHAIR DIPS
PUSH X PULL WORKOUT
ON A 2:00 RUNNING CLOCK…
15 SINGLE DB GOBLET SQUATS
15 UP-DOWNS
15 SIT-UPS
INTO…
ON A 2:00 RUNNING CLOCK…
MAX CARDIO IF CHOICE
PARK
WORKOUT #1
Tabata Tuesday
3 people per station
1 min rest b/n stations
STATION 1
KB/DB SINGLE LEG DEADLIFT
(Alt legs each round)
STATION 2
S/A BANDED TRICEP PULLDOWNS
(Alt arms each round)
STATION 3
SIDE PLANK HOLD
(Alt sides each round)
STATION 4
S/L WEIGHTED SQUATS SQUATS
(Alt legs each rnd)
STATION 5
S/A BANDED TRICEP KICKBACK
(Alt arms each rnd)
STATION 6
SIDE PLANK REACH THROUGHS
(Alt sides each rnd)
WOD
CASH IN: 800 METER RUN
21, 15 , 9, 6 ,3
HAND RELEASE PUSH-UPS
TUCK-UPS
SQUATS
CASH OUT : 800 METER RUN