WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
10 UP-DOWNS + MAX SIT-UPS
PUSH X PULL STRENGTH
E2MOM X 12 MINUTES
10/10 SINGLE DB SUITCASE DEADLIFTS
15 SINGLE DB FLOOR PRESS
PUSH X PULL WORKOUT
EVERY 3:00 X 5 SETS
16 SINGLE DB PUSH PRESS
16 ALT HANG POWER CLEAN
16 WEIGHTED SIT-UPS
FINISHER
EMOM X 6 MINUTES
MIN 1 - :45 HOLLOW HOLD
MIN 2 - :45 LOW PLANK
TUESDAY 9.29 PARK & PARKING LOT
WARM-UP
200 METER RUN
INTO..
2 ROUNDS
8 STEP-UPS
8 SINGLE DB BENT OVER ROW
16 LATERAL HOPS OVER DB
INTO..
2 ROUNDS
8 LUNGES
8 FROG JUMPS
8 COSSACK SQUATS
STRENGTH
3 SETS FOR QUALITY
8/8 SLOW SINGLE DB GOBLET STEP UPS/DOWNS
8/8 SUPPORTED SINGLE ARM DB ROW
WORKOUT
4 SETS FOR REPS
1:20 DOUBLE DB SUMO POWER CLEANS
1:20 DOUBLE DB FARMER REVERSE LUNGES*
1:20 UP-DOWN + SIDE SHUFFLE**
*2 BURPEES EVERY TIME ATHLETE BREAKS IN STATION 1 OR 2
**1 REP = UP-DOWN + SIDE SHUFFLE
COOL DOWN
FOR QUALITY
1:00 BANDED HAMSTRING STRETCH (R)
1:00 HAMSTRING STRETCH (L)
5:00 FOAM ROLL QUADS + IT BANDS