PARKING LOT
Warmup
400M run into
10 CATCOWS
10 Birddogs
Into:
2 x
10 Half Burpees
10 Bootstrap Squats
10 Block and Twists
10 GLUTE Bridges
Conditioning:
In socially distant teams of two
Partner A: Build up to a 5rm Deadlift in 10:00
Starting with Empty Bar
Partner B: Max Meters on erg in 10:00
*at the 10:00 mark athletes will switch
Score is max meters on the pair
@20 min mark
5 min rest
@25:00
For Time
“You go I go”
10 Alt rds:
50 DU
20 AKBS
10 Goblet Lunges
Cash out*
400M partner run
WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 CARDIO CHOICE
1:00 SINGLE UNDERS
50 MOUNTAIN CLIMBERS
40 JUMPING JACKS
20 HOLLOW ROCKS
FULL-BODY STRENGTH
8 ROUNDS EACH :20 ON / :10 OFF
TABATA 1 - DB PUSH PRESS
TABATA 2 - DB REVERSE LUNGES
TABATA 3 - HOLLOW BODY FLUTTER KICKS
FINISHER
1 SETS
1:15 TALL PLANK HOLD
-REST :15
1:15 SIDE PLANK (R)
-REST :15
1:15 SIDE PLANK (L)
-REST :15
1:15 PLANK ROTATIONS
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7.31 PARK PROGRAM WARMUP – OBSTACLE COURSE
WOD – PARTNER “ANGIE MEETS ANNIE”
100 RING ROWS 100 PUSH UPS 100 SIT UPS 100 AIR SQUATS
THEN… 100 JUMP ROPE 50 SIT UPS 80 JUMP ROPE 40 SIT UPS 60 JUMP ROPES 30 SIT UPS 40 JUMP ROPES 20 SIT UPS 20 JUMP ROPES 10 SIT UPS
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FUN FINISHER: TIC TAC TOE