8′ Warm up Jog
Dynamic Stretches
Partner MB Throws
BTW Legs Forward x8
Lateral Facing Hip Toss x5e
OHB x8
Lateral Facing Shot Put x5e
E2MOM for 9 Rounds – Finish exercise then do amrap for remaining time. Choose your own rest. …
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2 Laps + Dynamic Warm up
Sprint Drills
Mini Hill Sprints 10x on 1:15
3′ Max Cal Row (Increase pace every minute, sprint last 30-40″)
2′ Rest
3′ Max Cal Bike (Increase pace every minute, sprint last 30-40″)
3 Rounds for …
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Jog 1 Lap + White Tiger
Dynamic Stretches
Rotating Tabata x4 rounds each
-Slam Ball
-Mountain Climber
-Jump Rope (Singles or Doubles)
6 Rounds on 2:15 w/ 45″ rest
300m Row then…
Rd 1: Plate Thrusters (20/15)
Rd 2: V-up
Rd 3: Super Burpee
Repeat with …
3 Lap Jog
4′ Bike
Dynamic Stretches
15′ AMRAP
300m Run
20 Wall Balls
10 Burpee to Box Jumps
10′ Amrap
200m Row
20e Shoulder Taps
20 Ab Mat Sit ups
Hip/core series
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10′ Dynamic Warm up
Hurdle Mobility
Partner Shuttle Runs Out Back (20′ Cap)
Partner A: 10m and back
Partner B: 10m and back
Partner A: 20m and back
Partner B: 20m and back
… increasing by 10m up to 100m and back …
3 Lap Jog
4′ Jump Rope
(split group in half)
Dynamic Stretches
25′ Amrap (stagger people at start)
Sandbag Run to Triangle Trade (20/40lbs)
15 Hanging Knee Raises (Out Back)
20 Wall Balls (Out Back)
200m Run (In front CF door)
20m Traveling Burpee/20m …
3 Lap Jog
Dynamic Stretches
Hurdle Mobility
12′ Cap
2-4-6-8-10…
Bike Calories
Plate V-ups
Box Jump Over
12′ Cap
2-4-6-8-10…
Row for distance (x50 = meters)(100-200-300..)
Super Burpee
Walking Lunge (ea.)
10′ Jog Down Greenway
Dynamic Stretches
Hill Sprints
5x20m on 1:15
4x30m on 1:45
3x40m on 2:30
4×30″ on/20″ off
DB Plank Row
Plate OH Lunge
Plate Toe Touches
Jog to White Tiger
Dynamic Stretches
Partner Bike Challenge
5 Rounds each
Partner A: Bike 7/9 Cal
Partner B: Amrap 8e Shoulder Taps/8 Pushups
Partner Row Challenge
5 Rounds each
Partner A: Row 150m
Partner B: Amrap 8 Vups/8 Burpees
Partner Run Challenge
4 Rounds each
Partner …
2 Rounds
Run from front door to Triangle Trade Dr. and back
10 GM + 10e shoulder taps + 10 walking lunges
Dynamic Stretches
Row Intervals 5×90″ on/90″ off for max distance
Your total distance covered divided by 10 are …
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