WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 2 MINUTES
20 JUMPING LUNGES
10 SIT-UPS
5 UP-DOWNS
INTO…
AMRAP X 2 MINUTES
20 SINGLE UNDERS
10 SIT-UPS
5 BURPEES
FULL-BODY STRENGTH
4 SETS FOR MAX REPS
1:00 SEESAW BENT OVER ROWS
1:00 DB SUITCASE CALF RAISES
1:00 SUPERMAN HOLD
FULL-BODY WORKOUT
3 SETS
ON A 5 MINUTES RUNNING CLOCK..
1:00 CARDIO CHOICE
15 DB CHEST FLIES
15 DB SUMO DEADLIFT HIGH PULLS
50 DOUBLE UNDERS
FINISHER
AMRAP X 5 MINUTES
2-4-6 AND SO ON…
SIT-UPS
DB HEEL TAPS
PARK
|
WARMUP: 3 ROUNDS 20 JUMPING JACKS 15 AIR THRUSTERS 10 DEATH MARCH STEPS 5 PIKE TO PLANK WOD: 20 MIN AMRAP “KELLY”: 400 M RUN 30 WALL BALLS 30 BOX JUMPS/STEP UPS
20 MIN AMRAP “HELEN”: 400 M RUN 21 KETTLEBELL SWINGS |
21 RING ROWS
PARKING LOT
5 rounds 45 work 45 sec rest
90 rest rotate
RUNNERS
Agility suicide sprints
BIKES
DAMP. 1 - 10 +CALS.
ROWERS
DAMP 6 10+ CALS
BARBELLS
MAX REVERSE LUNGES
CORE
MAX WEIGHTED SIT-UPS
DB’S
MANKMAKERS