WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4:00 MINUTES
10 ALT. GROINERS
10 AIR SQUATS
10 ALT. REVERSE LUNGES
BODYWEIGHT PUMP
AMRAP X 5 MINUTES
5 PUSH-UPS
10 SQUAT ROTATIONS*
15 AIR SQUATS
*FROM TALL KNEELING POSITION, STAY LOW AND STEP FEET INTO BOTTOM OF SQUAT, THEN RETURN TO TALL KNEELING POSITION.
FULL-BODY SWEAT WORKOUT
EMOM X 30 MINUTES
MIN 1 - MAX BURPEES W/ EXTRA PUSH-UP*
MIN 2 - MAX ALT SIT- THRUS
MIN 3 - MAX SIT-UPS
MIN 4 - MAX STEP UPS
MIN 5 - REST
*1 REP= SPRAWL TO GROUND/ PUSH BACK UP TO PLANK / PERFORM EXTRA PUSH-UP JUMP UP TO CLAP
FINISHER
ON A 4:00 RUNNING CLOCK
MAX HOLLOW FLUTTER KICKS*
*EVERYTIME YOU BREAK PERFORM :30 ACTIVE SQUAT HOLD.
PARKING LOT
CIRCHIIT MIXER
5 MINS TO COMPLETE 90 SEC REST B/N STATIONS
RUNNERS
3 RNDS
20 JUMP SQUATS
200 METER RUN
1 MIN REST
DUMBBELLS & BOXES
3 RNDS
6 DEVILS PRESS WITH STEP UP
6 MANMAKERS
ROWERS
3 RNDS
10 PIKES
DAMPER 6- 250 METER ROW
1 MIN REST
CORE
3 RNDS
15 V-UP BALL PASSES
15 BALL PLANK TUCK INS
BIKES
3 ROUNDS
20 SPLIT JUMPS (10 EACH LEG)
DAMPER 3- 350 METERS
1 MIN REST
PLATES
3 ROUNDS
15 PLATE GROUND TO OH
15 PLATE OH WALKING LUNGES