WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 ALT. GROINERS
10 AIR SQUATS
10 ALT. REVERSE LUNGES
BODYWEIGHT PUMP
EMOM X 8 MINUTES
MIN 1 - :50 PLANK
MIN 2 - :50 UP-DOWNS
FULL-BODY SWEAT WORKOUT
4 SETS FOR MAX REPS
1:30 - BURPEES OVER THE DB
1:30 DB SLIDES
1:30 SINGLE DB UP-DOWN + OVERHEAD*
-1:30 REST B/T SETS-
*1 REP = DB UP-DOWN ON ONE SIDE THEN DB TO OVERHEAD. SWITCH ARMS EVERY REP
FINISHER
3 SETS
:30 DB HAMMER CURLS
:30 ALT. DB HIGH PULLS
:30 DBL DB OVERHEAD HOLD
:30 REST
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-
KBS
12 GOBLET CURTSIES (6 EACH LEG)
REMAINING TIME: GOBLET SIDE LUNGES
-90 sec rest-
BIKES
DAMPER 3-8 CAL.
REMAINING TIME: JUMP ROPE
↕️ -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: PIKES ON ROWER
↕️ -1 min rest-
DUMBBELLS
12 DB CURLS
REMAINING TIME: DB GUN HOLD