Cardio
1. 1min work – 30sec rest / 4R
60 Single unders / 50 Double unders
+ Max Burpees
2. 50-10 / 4R
Seated sprinter’s arm swing
High knee
Rowing
1 min rest every round
Conditioning
12min AMRAP
10 Pike Push up
10 Lunge Chopper (L=5reps, R=5reps)
10 KB Crunch
1min Rest
12min AMRAP
10 Plate G2O
10 Pull up
10 Squat Thrust
Conditioning
22min AMRAP
10cal Row or Assult
10 Squat Jump over the Row (or parallel bar)
10 Mountain Climber (L+R=1)
*Teams of 3
*p1 work, p2 p3 rest
Conditioning
40 – 20 x 2, 45 – 15 x 2
Band Tiger Crawl (touch cone)
Box Jump
3M Side step
PP WBS
Finisher
100 Prone Twist Knee To Elbow (L=1)
100 Hip Touches (L=1)
Strength
Romanian Deadlift
10reps x 3sets
Conditioning
15min AMRAP
50 Renegade Row(L=1, R=1)
30 DB R.DL (or KB)
10 Burpee
Conditioning
5Rounds
1min Single Under(ad: DU)
1min Goblet Squat (Heavy weight DB or KB)
1min Jumping Pull up (ad: J.C2B or No band Pull up)
1min DB Push press
1min Rest
Core
Strength
Hanging wind wiper
10reps x 5sets
Conditioning
Tabata
Crunch
Plank hold
Scisers kick
Prone position floor jack
Heel touch
Thigh shape day
Strength
Wide stance back squat
15reps x 5sets
Conditioning
10min AMRAP
20 DB squat
50 Mountain climner (L=1, R=1)
20 One leg hip thrust (L=10, R=10)
20 Toe touch (L=1, R=1)
20 DB box step up knee kick (L=1, R=1)
Skill
1min on 1min off x 3R
10 Speed step 1 sprawl
Conditioning
40-20 5R
DB high knee punch
Plate speed step
Hanging L sit flutter kick
Lunge jump MB chest pass
Upperbody
Super set
20reps x 4Sets
DB floor press
BB row
20reps x 4sets
BB curl
DB kick back
Conditioning
12min AMRAP
15 Push up
30 Band pull
10/15cal Row
30 DB alternate curl
15 BB skull crusher
