WEDNESDAY 7/15/2020

julia
Wednesday, July 15, 2020 - 01:14

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