WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 8 MINUTES
MIN 1 -:30 SA DB PRESS (R) + :30 SA DB PRESS (L)
MIN 2 - :45 SINGLE DB FRONT SQUATS
BODYWEIGHT PUMP
AMRAP X 22 MINUTES
20 DBL DB UP-DOWNS
1:00 PLANK HOLD
20 GLUTE BRIDGE-UPS
1:00 GLUTE BRIDGE HOLD
20 DB SLIDES
1:00 SQUAT HOLD
FINISHER
EMOME X 5 MINUTES
12 WEIGHTED SIT-UPS
PARKING LOT
CIRCHIIT MIXER
3 ROUNDS
90 SEC @ each station 45 sec rest & rotate
RUNNERS
100 JUMPROPES SPRINT DOWN LOT AND BACK
↕️
CORE
20 STRAIGHT LEG ABMAT SIT-UPS
20 BICYCLES
20 LEG RAISES
-90 SEC. REST-
ROWER
DAMPER 6- 16+CAL.
↕️
DUMBBELLS
15 DEADLIFTS
15 HANG POWER CLEANS
15 FRONT SQUATS
-90 SEC REST-
BIKE
DAMPER 3 - 16+ CAL.
↕️
12 PUSH-UPS
12 TRICEP DIPS
12 BAND TRICEP PULLDOWNS EACH ARM
-90 SEC REST-