Jumping Jacks
Good Mornings
Altenating Cossak Squats
Mountain Climbers
Every 90 secs from 0:00-7:30
200m Run carrying an Odd Object
(Men: 30-40lbs / Women: 15-25lbs)
Every 90 secs from 7:30-15:00
200m Run
20 Odd Object Weighted Sit Ups
Every 90 secs from 0:00-7:30
200m Run carrying an Odd Object
(Men: 30-40lbs / Women: 15-25lbs)
Every 90 secs from 7:30-15:00
200m Run
200m Run
90 secs/side Pec Stretch
Then complete 2 sets of:
10/side Banded External Rotations (elbows at side)
10/side Banded External Rotations (elbows high)
EMOM x 9 mins:
1. 45 sec HS Hold / Box HS Hold
2. 3/side DB Turkish Get Ups
3. Rest
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)
2 x 25ft HS Walk / 4 Wall Walks
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
12 alternating DB Snatches (same weight as above)
200m Run
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
12 Single DB Alternating Step Ups (same weight as above)
14/10 Cal Row - 10/8 Cal Assault Bike
Complete 5 sets of:
2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups
20-30 secs L-Sit on Paralletes
Rest 90 secs
Complete 3 sets of:
10/side Incline Bench Alternating DB Bent Over Row
Rest 30 secs
45 sec Plate Pinch Carry
Rest 2 mins