WARM-UP
1:00 CARDIO CHOICE
INTO…
4 SETS (:20 ON / :10 OFF)
MOVT 1 - BODYWEIGHT GOOD MORNINGS
MOVT 2 - MOUNTAIN CLIMBERS
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
10/10 SINGLE ARM DB SWINGS
20 SINGLE DB FRONT RACK LUNGES
30 MOUNTAIN CLIMBERS
FULL-BODY WORKOUT
AMRAP X 10 MINUTES
16 SINGLE DB DEADLIFTS
12 SINGLE DB GROUND TO OVERHEAD
8 UP-DOWNS
-REST 1:00-
EMOM X 12 MINUTES
MIN 1 - :50 PLANK
MIN 2 - :50 ALTHANG DB SNATCH
MIN 3 - :50 UP-DOWNS
FINISHER
5 SETS ):20 ON / :10 0FF)
MVMT 1 - SINGLE DB BICEP CURLS
MVMT 2 - SINGLE DB OH TRICEP EXT
MONDAY 9.28 PARK PROGRAM
WARM UP – 3X
100 M RUN
:20 BEAR HOLD
5 INCH WORMS
5/5 FIRE HYDRANT CIRCLES
5/5 SPIDER MAN W/TWIST
|
WOD - AMRAP 30 TEAMS OF 3: BATTLE ROPES 100 DB DRAGS 10 DB PUSH PRESS 20 (ONCE EVERYONE COMPLETES ALL THE MOVEMENTS) SYNCHRO 50 FT WALKING LUNGES: OH, FRONT RACK, FARMER
FINISHER: IN TEAMS OF 3… 60 BURPEES 150 SIT UPS
WHILE 1 PARTNER DOES ABOVE MOVEMENT OTHERS HOLD: PLANK, BOTTOM OF SQUAT HOLD, DB GUN HOLD |
PARKING LOT
CIRCHIIT MIXER
45 SEC ON 45 SEC REST & ROTATE
5 rounds
Runners
AGILITY LADDER
↕️
DB
THRUSTERS
ROWERS
DAMPER 6- < 2:05 SPLIT
↕️
KETTLEBELLS
KB SWINGS
BIKES
DAMPER 1 - 90+ RPMS
↕️
BODYWEIGHT
AB MAT SIT-UPS