WARM-UP
1:00 CARDIO CHOICE
IN TO…
4 SETS (:20 ON /:10 OFF)
MOVT 1 - JUMPING JACKS
MOVT 2 - UP-DOWNS
*BOTH MOVEMENTS ARE ONE SET
PUSH X PULL STRENGTH
4 SETS ON A 12:00 CLOCK
8/8 SINGLE ARM DB BENT OVER ROW WITH ROTATION*
8/8 SINGLE ARM ARNOLD PRESS
* AS DB COMES UP TO TORSO, ATHLETE ROTATES TORSO TOWARD THE DB.
PUSH X PULL WORKOUT
EMOM X 16 MINUTES
MIN 1 - :45 SINGLE DB SWINGS
MIN 2 - :45 SUPERMANS
MIN 3 - :45 CARDIO CHOICE
MIN 4 - :45 WEIGHTED SIT-UPS
PARK
WARM UP – 2 x
5 SUPER SLOW SQUATS
100 M RUN
10 SIT UPS
100 M RUN
10 SHOULDER TAPS
100 M RUN
5 BURPEE + TOY SOLDIER
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WOD - 10 ROUNDS
EVERY 2 MIN (ALT W PARTNER)
10 – KBS
10 – SDLHP
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MAX AIR SQUATS |
FINISHER - “JACKS AND PLANKS “ (3 ROUNDS)
GROUP 1: 1 MIN JUMPING JACKS
GROUP 2: 1 MIN PLANK
REST :30 AFTER BOTH GROUPS GO