Workout for Tuesday, July 20th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Outdoor Workout


Warmup:
5-7 minute

Part A:
Tabata Plank Up/Down
Run 1 Lap
Tabata HRPU
Run 1 Lap
Tabata Bicycle crunch
Run 1 Lap

Part B:
14:00 AMRAP:
Overhead Carry
Walking Lunge
Forward & Backward Bear Crawl
Burpee Broad Jump

**Use sandbag for overhead carry & walking lunge**

Gym Workout

Athletic Day Part A:
Every 2:00 x 5 rounds:
3 Squat Snatch/Snatch (moderate weight)
6 Strict Pull-up/Banded Pull-up

Athletic Day Part B:

3:00 AMRAP:
4 Thruster (115/75)
4 Burpee over Bar

2:00 Rest

3:00 AMRAP:
5 Thruster (95/65)
5 Burpee over Bar

2:00 rest

3:00 AMRAP:
6 Thruster (75/55)
6 Burpee over Bar

These AMRAPS should be sprints. As hard as you can push for the short 3 minutes.

If not using perscribed weight, choose weights that you can drop for each amrap.