🔐 6AM OUTDOOR HIGH INTENSITY WORKOUT
PYRAMID WORKOUT
Start at 2 Reps
-increase by 2 Every time mini circuit is. complete -8min ROund
8 Min
KBx2 Dead Lift
ROWER OR ASSUALT
Push Ups
8 min
Wall Ball
Sprints 20m
Butter Fly Sit Ups
8 min
Dead Ball Slam
Burpee
Dead Ball OH Alternating Lunges
8 min
DB CLean AND Press
Hill Climb Increase By 4
DB Punches
🏋️️ 5:30PM OUTDOOR CROSSFIT
WARM UP
3 ROUNDS
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- 5 Russian Baby Makers e.s.
- 5 Lunges e.s.
- 10 Scapula Push Ups
- 5 Med ball Power Cleans
- 20 Jumping Jacks
STRENGTH/SKILL
CORE
=====
12 MIN. FOR QUALITY
- 8 Beast Pose to Kick Through e.s.
- 8 DB/KB Turkish Sit Up (4 e.s.)
- 8 DB/KB Front Racked Surrender Lunges (4 e.s.)
- Rest 45 Seconds
CONDITIONING
2 MIN AMRAP
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- Wall Walks / Walk Outs
Rest 1 Minute
5 x E3MOM
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- 200M Run
- Max Power Cleans 50kg/35kg in remaining time
EQUIPMENT
- DB/KB
- Exercise Mat
- Barbell
Top of Form
🍑 6.30pm BOOTY BUILDER
WARM UP:
Bw glute bridge
RDL
walking toe taps
A1: Hip Thrust x 10
A2: Bulgarian Split Squat full ROM x 10 each
B1: Deficit Lunge x 10 each
B2: Glute bridge double contraction x 10
B3: Crab walk x 12 each
C1: B Stance RDL x 10 each
C2: Banded kick back x 12 each
C3: Seated abductions x 30
