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WARM-UP
3:00 BLOOD FLOW
2X:
1 WALL WALK
10 CHEST TO GROUND BURPEES
:30 GYMNASTICS PLANK
10 SLOW SCAP PUSHUPS
STRENGTH
PUSH PRESS BARBELL CYCLING
EVERY 1:30 X 5
6 REPS TNG
LOOK TO BUILD OVER THE DURATION
*PARKING LOT VERSION
EVERY 1:45 MIN X 5
6 PUSH PRESS TNG
*WILL HAVE TO CLEAN TO SHOULDERS
CONDITIONING
5 ROUNDS FT:
25 DOUBLE UNDERS
10 FLOOR PRESS (50/35)
8 RENEGADE ROWS
6 TOES TO BAR (12 V-UPS PARKING LOT)
VIRTUAL PROGRAMMING
WARM-UP
ON A 5:00 RUNNING CLOCK…
1:00 CARDIO CHOICE
20 SIT-UPS
40 MOUNTAIN CLIMBERS
80 SINGLE UNDERS
CARDIO CHOICE UNTIL END…
BODYWEIGHT PUMP
DOUBLE TABATA, 8 SETS (:20 ON / :10 OFF)
MOVT 1 - CROSSBODY MOUNTAIN CLIMBERS
MOVT 2 - AIR SQUATS
*ALTERNATE BETWEEN BOTH MOVEMENTS FOR A TOTAL OF 8 MINUTES
FULL-BODY SWEAT WORKOUT
4 SETS FOR MAX REPS
1:30 LUNGE + LUNGE = BURPEE
-REST :30-
1:30 WEIGHTED SIT-UPS
-REST :30-
1:30 CARDIO CHOICE
-REST :30-
FINISHER
EMOM X 5 MINUTES
10 PLANK ROTATIONS + MAX PLANK HOLD