WARM-UP
1:00 CARDIO CHOICE
INTO..
EMOM X 4 MINUTES
8 GOBLET LUNGES + 8 SINGLE DB STRICT PRESS
BODY WEIGHT PUMP
AMRAP X 5 MINUTES
10 ALT. BICYCLE CRUNCHES
10 GLUTE BRIDGE-UPS
10 LEG LIFTS
FULL-BODY SWEAT WORKOUT
EMOM X 8 MINUTES
MIN 1 - CARDIO CHOICE
MIN 2 - AMRAP OF 4 SINGLE LEG DB DEADLIFTS + 4 SINGLE ARM DB CURL + 4 SINGLE ARM DB PUSH PRESS
-REST 2:00
AMRAP X 12 MINUTES
12 UP-DOWNS + TALL JUMP
12 CROSS-BODY MOUNTAIN CLIMBERS
24 PLANK SHOULDER TAPS
FINISHER
AMRAP X 5 MINUTES
7 DB AROUND THE WORLDS (L)
7 DB AROUND THE WORLDS (r)
14 STANDING SKULL CRUSHERS
PARKING LOT
WARMUP
Coaches choice
5 MINS TO COMPLETE
90 sec rest between stations
Runners
4 ROUNDS
300 METER RUN
20 TOE TAPS
DUMBBELLS/ BARBELLS
4 ROUNDS
20 SQUAT CLEANS
20 BOX JUMPS
ROWERS
4 ROUNDS
DAMPER 6
200 METERS
20 LEG RAISES
BODYWEIGHT
4 ROUNDS
80 MOUNTAIN CLIMBERS (each knee = 1 rep)
40 BULGARIAN SPLIT SQUATS (20 each leg)
BIKES
4 ROUNDS
DAMPER 3
400 METERS
20 STRAIGHT LEG AB MAT SIT-UPS