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Warm-up
10 inchworms
20 side lunges
30 high knees
40 butt kicks
50 jumping jacks, then back down
20 side lunges
30 high knees
40 butt kicks
50 jumping jacks, then back down
Metcon
(AMRAP – Rounds and Reps)
5 AMRAP
Row
1 min
5 AMRAP
5 snake ups
5 sit ups
5 pull ups/ring rows
1 min
5 AMRAP
5 deadlift
5 split squat
5 KB side bend
1 min
5 AMRAP
5 lat raises
5 goblet squat
5 shoulder raises
1 min
5 AMRAP
Bike
Row
1 min
5 AMRAP
5 snake ups
5 sit ups
5 pull ups/ring rows
1 min
5 AMRAP
5 deadlift
5 split squat
5 KB side bend
1 min
5 AMRAP
5 lat raises
5 goblet squat
5 shoulder raises
1 min
5 AMRAP
Bike