WARM-UP
1:00 CARDIO CHOICE
INTO…
4 SETS (:20 ON / :10 OFF)
MOVT 1 - AIR SQUATS
MOVT 2 - GROINERS
SATURDAY SQUATS
4 SETS
1:00 SLOW GOBLET SQUATS
1:00 SINGLE DB SUITCASE REVERSE LUNGE*
*:30 HOLD (R) / :30 HOLD (L)
-REST 1:00 B/T SETS
SATURDAY SQUATS
AMRAP X 9 MINUTES
20 ALT. DB LUNGES
10 TUCK-UPS
5 STRICT BURPEES*
-REST 2:00-
AMRAP X 9 MINUTES
20 ALT. DB LUNGES
10 TUCK-UPS
5 STRICT BURPEES
*TODAYS STRICT BURPEE IS FOUR STEPS… STEP BACK TO PLANK/PUSH-UP/STEP UP TO STAND/JUMP
PARKING LOT
WARM-UP
200 METER RUN
2 ROUNDS
:30 SQUATS
:30 DEATH MARCHES
:30 SQUAT THRUSTS / UP DOWNS
:30 PLANK HOLD
:30 PLANK TO PUSH-UPS
:15 IT STRETCH (R)
:15 IT STRETCH (L)
:15 SHOULDER CIRCLES (R)
:15 SHOULDER CIRCLES (L)
3 MINS ON 1 MIN REST 3 MINS ON 1 MIN REST - 90 seconds rest B/N stations
RUNNERS
200 METER SPRINTS
KB’S
15 SURRENDER SQUATS
REMAINING TIME: KB SWINGS
ROWERS
Start with damper 2 increase by 2 every 200 Meters
200 METER SPRINTS
PLATES
15 PLATE GROUND TO OVERHEAD
REMAINING TIME: BURPEES TO PLATE
BIKES
Start with damper 2 increase by 2 every 200 Meters
400 METER SPRINTS
DBS
15 HANG SQUAT CLEANS
REMAINING TIME: DB PULL OVERS WITH V-UP