Warm Up
Tabata Jump Rope
then,
10 inchworms
then,
1:00 Per Side, Doorway Stretch
Workout
AMRAP 4:00 x 5
30 Mountain Climbers (each leg coming up = 1 rep)
15 Sit Ups
15 Push Ups
Rest 1:00 between rounds
Extra
10 Rounds
:20 Superman Hold
Rest :40
Warm Up
Run 5:00
2:00 Per Side, Dragon Pose
2:00 Squat Hold
Workout
For Time
100 Air Squats
400m Run (or run 1:00 out/back)
75 Air Squats
400m Run
50 Air Squats
400m Run
25 Air Squats
Core
Every 2 Minutes for 10 Minutes
:20 Hollow Body Hold directly into
15 V-Ups
Warm Up
2 Rounds
20” Duck Walk
20”JJ
20” Arm Circles Forward
20” Arm Circles Backward
MetCon
15’ AMRAP
1 DB H. Squat Clean
1 DB Thruster
30 DU
2 DB H. Squat Cleans
2 DB Thrusters
30 DU
3 DB H. Squat Cleans
3 DB Thrusters
30 DU
Continue To Add1 Rep To DB Movement Per Rounds
Warm Up
2 Rounds
10 Spiderman
10 Squat+Thoracic Rotation
10 Burpees
Strength
3 Set of:
8+8 Box Step Dows
8+8 Cossack Squats
8 Hamstring Slide Curls
Rest 1:30”
Metcon
8’ AMRAP
20 Air Squat
10 Burpee Box Jumps/Burpee Chair Step Ups
Bellow are some interesting links for you! Enjoy your stay :)