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
ON A 5:00 RUNNING CLOCK
20 SQUAT ROTATIONS
20 QUAD HEEL TAPS
20 HOLLOW ROCKS
20 FIGURE -8”S*
20 GLUTE BRIDGE-UPS
*BOTH FEET TOGETHER PERFORM TRACE OUTLINE OF FIGURE -8
FULL-BODY SWEAT WORKOUT
EMOM X 21 MINUTES
MIN 1- :50 JUMP SQUATS
MIN 2 - :50 PLANK ROTATIONS
MIN 3 - :50 MAX EFFORT CARDO CHOICE
FINISHER
ON A 5:00 RUNNING CLOCK
3:00 MAX DOUBLE UNDERS
IMMEDIATELY INTO…
2:00 OF MAX REPS OF HAMMER CURLS
PARKING LOT
5 ROUNDS - 1 MIN REST B/N STATIONS
RUNNERS
:20 QUICK FEET
:40 SPRINTS
:30 SEC REST
KETTLEBELLS
:20 WALL SIT
:40 GOBLET SQUATS
:30 SEC REST
BIKES
:20 DAMPER 10 - 55+ RPMS
:40 DAMPER 5 - 70+ RPMS
:30 REST
BODYWEIGHT
:20 V-SIT HOLD
:40 V-UPS
:30 REST
ROWERS
:20 DAMPER 10 - < 2:08 SPLIT
:40 DAMPER 5 - <2:03 SPLIT
:30 REST
PLATES
:20 OVERHEAD PLATE HOLD
:40 PLATE GROUND TO OVERHEAD
:30 REST