WARM-UP
1:00 CARDIO
INTO…
AMRAP X 4 MINUTES
12 JUMPING JACKS
12 LUNGES
12 GLUTE BRIDGE-UPS
BODYWEIGHT PUMP
EMOM X 6 MINUTES
MIN 1 - :50 SLOW DEADBUGS
MIN 2 - :50 DIAMOND PUSH-UPS
FULL-BODY SWEAT WORKOUT
AMRAP X 8 MINUTES
10 DB QUAD CRAWLS
10 ALT DB SNATCHES
1:00 DOUBLE UNDERS
-REST 2:00-
AMRAP X 8 MINUTES
10 DB QUAD CRAWLS
20 RUSSIAN TWISTS
1:00 CARDIO CHOICE
FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 - DB HAMMER CURLS
MVMT 2 - DB SEESAW UPRIGHT ROWS
PARKING LOT - CIRCHIIT - 10 MINS @ each station 2 mins rest between
4 people per station
RUNNERS
1200 METER RUN
60 BULGARIAN SPLIT SQUATS
ROWERS- damper 6
1500 METERS
WEIGHTED STEP UPS
BIKES -damper 2
2800 METERS
60 WEIGHTED SIT-UPS