WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
12 JUMPING JACKS
12 LUNGES
12 GLUTE BRIDGE-UPS
BODYWEIGHT PUMP
5 SETS (:40/:20 REST)
MVMT 1 - GLUTE BRIDGE HOLD
MVMT 2 - JUMPING LUNGES
FULL-BODY SWEAT WORKOUT
EMOM 24 MINUTES
MIN 1 - :50 CROSS BODY MOUNTAIN CLIMBERS
MIN 2 - :50 DB SEESAW BENT OVER ROWS
MIN 3- :50 DBL DB GROUND TO OVERHEAD
MIB 4 - :50 ““SPEED”” SQUATS
FINISHER
EMOM X 5 MINUTES
15 SUPER-MAN’S + MAX PLANK HOLD
PARKING LOT
CIRCHIIT BREAKER
CONDITIONING
90 SEC rest b/n Stations
6 mins to complete
RUNNERS (1000 + 200 meter)
1200 METER RUN
ROWERS - damper 6
1300 METERS
BIKES - damper 1
2600 METERS
-2 MINS REST - BETWEEN CONDITIONING & STRENGTH
STRENGTH/ RESISTANCE -
90 SEC REST BETWEEN STATIONS
6 MIN EMOMS
DB
MIN 1 & 4- 12 TRICEP KICKBACKS
MIN 2 & 5- 12 CHEST PRESS PRESS
MIN 3 & 6 - 12 CHEST PRESS FLIES
CORE
MIN 1 & 4 - 40 BICYCLES
MIN 2 & 5 - 20 LEG RAISES
MIN 3 & 6 - 40 SCISSORS
BOXES
MIN 1 & 3 - 16 SIDE STEP UPS (8 R +8 L)
MIN 2 & 4 - 16 BULGARIAN SPLIT SQUATS (8 R+ 8L)
MIN 3 & 5 - 16 INCLINE BRIDGES (FEET ON BENCH)
(Weighted w/ KB -optional)