WARM-UP
2:00 CARDIO CHOICE
INTO..
EMOM X 7 MINUTES
7 PUSH-UPS INTO MAX MOUNTAIN CLIMBERS
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK
6 DB PUSH JERK ( PAUSE IN CATCH)
6/6 FRONT RACK SPLIT SQUATS (2121 TEMPO)
-REST AS NEEDED BETWEEN SETS
PUSH X PULL WORKOUT
3 SETS
AMRAP X 5 MINUTES
35 DOUBLE UNDERS/ 70 SINGLES
10 ALT. SUITCASE LUNGES
7 DB PUSH JERKS
-REST 1:00 BETWEEN SETS
TUESDAY 9.1 PARK PROGRAM
WARMUP - EMOM 9
1 - DB SWINGS
2 - KANG SQUATS
3 - PUSH UPS W/ ROT
WOD - BUY IN: 800 M RUN
3 ROUNDS: 20 PUSH PRESS +
3 ROUNDS OF:
10 PUSH UPS
15 AIR SQUATS
20 SIT UPS
CASH OUT: 800 M RUN
FINISHER - 5 MIN EMOM
10/10 BENT OVER ROWS
TUESDAY 9.1 PARKING LOT PROGRAMMING
WARM UP:
WOD:
4 ROUNDS FOR TIME (15 MIN)
RUN 200M
20 BOX JUMPS
20 WALL BALLS
5 MIN REST (CLEAN EQUIPMENT AND SWITCH)
BEAR COMPLEX (15 MIN)
5 ROUNDS OF: 5 UNBROKEN SETS
1 POWER CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 BACK SQUAT
1 PUSH PRESS