WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOME X 3 MINUTES
50 SINGLE UNDERS INTO MAX LUNGES
BODYWEIGHT PUMP
AMRAP X 7 MINUTES
10 UP-DOWNS OVER THE DB
20 ALT. DB TOES TO BAR
30 CROSSBODY MOUNTAIN CLIMBERS
FULL-BODY SWEAT WORKOUT
EMOM X 10 MINUTES
MIN 1- :50 DOUBLE UNDERS
MIN 2- :50 ALT. DB HANG SNATCH
-REST 2:00
AMRAP X 10 MINUTES
30 DOUBLE UNDERS
20 SINGLE REVERSE LUNGES
10 ALT. DB SNATCH
FINISHER
2 SETS
AMRAP X 2 MINUTES
10 V-UPS
20 RUSSIAN TWISTS
-REST 1:00 B/T SETS
PARKING LOT
CIRCHIIT MIXER
1 MIN ON 30 SEC REST
5 ROUNDS THEN ROTATE
1 MIN REST AFTER 5 ROUNDS
90 SEC. REST B/N STATIONS
RUNNERS
2 X LOT SPRINTS
REMAINING TIME: BALL SLAMS
↕️ -1 min rest-
BARBELLS
12 BULGARIAN SPLIT SQUATS (using CircHIIT step) (6R, 6L)
REMAINING TIME: SQUAT HOLD
-90 sec rest-
BIKES
DAMPER 3-8 CAL.
REMAINING TIME HR PUSH-UPS
↕️ -1 min rest-
CORE
20 STIR THE POT (10 DIRECTION)
REMAINING TIME: BALL PLANK HOLD
-90 sec rest-
ROWERS
DAMPER 6- 8 CAL.
REMAINING TIME: JUMP ROPE
↕️ -1 min rest-
DUMBBELLS
12 PUSH- PRESS
REMAINING TIME: OVERHEAD HOLD