3 Lap Jog
3′ Jump Rope
Dynamic Stretches
On 2:30 Interval w/ 30″ rest
300m Run then amrap of..
1. Wall Ball
2. V-ups
3. Burpee
4. Wall Sit
Repeat same as above with Rower and different exercises
300m Row then amrap of..
1. KB Swings
2. …
Run to White Tiger – do 25 squats – run back
Dynamic stretches
3x 400m row sprint on 3′ Interval
9′ Amrap
20m Plate OH Walking Lunge
10 Plate Straight Leg Sit Ups (finish w/ plate overhead)
10e Front Plank Hip …
2 Rounds: 300m Run + 5e Lunges + 10 good Mornings
Dynamic Stretches
5x 3:15 Interval w/ 45″ Rest
Run 600m then for the remainder of the time complete AMRAP of:
Round 1: DB Ground to OH
Round 2: Box …
3′ Row
3′ Jump Rope
Dynamic Stretches
30-20-10
kb swing
Shoulder Tap (ea.)
Ab mat sit up
900m run after finishing 10’s, then…
30-20-10
Rocket Jumps
DB Plank Row (total)
DB Floor Press
900m run after finishing 10’s
3x accessory
Mini Band Lateral Walks
Slider Pikes
Slider Hamstring curls
2 Lap Jog
Dynamic Stretches
2 Rounds for Time
800m Run
50 KB Swings (24/16)
40 Wall Ball Catch + release
30 Alt. DB Snatches
20 Burpees
10 DB Lying to Standing
MB Core Circuit
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2 Lap Jog
3′ Amrap (15 Jumping Jacks + 4 Inchworms + 4e Lateral Lunges)
Dynamic Stretches
3 Rounds: 40″ on/20″ off
Bike
Ring Row
DB Squat Clean (2x 30/20lb) (tap ground)
Row
Shoulder Tap Pushup
AB Mat Sit-Up
Slam Ball Burpee (15lb/25lb)
Everyone finishes each …
3′ Bike
3′ Amrap (10 squats + 5e lunges + 10e Shoulder Taps)
Dynamic Stretches
20′ Amrap
Row 300m
10 Burpee to Box Jumps
12 DB Thrusters (30/20lbs)
15 Hollow Rocks
20e Mountain Climbers
Run 300m
MB Core + Jump Rope Circuit
35″ Jump Rope
25″ Core …
3 Lap Warm up Jog
Dynamic Stretches
5x on 90″ Interval
8 Light Jump Squats (15lb-25lb DB)
30″ Plank hold
8′ AMRAP
200m Row
8 MB Lying to Standing (4/5)
8 MB Pushup roll side to side
6′ AMRAP (Out Back)
100m Shuttle Sprint (50/back)
15 …
Run to White Tiger
Dynamic Stretches
Partner Row
50-40-30-20-10 Cals
One person rowing at a time. Partner not on the rower must hold a plank until rower finishes half of their current calorie goal. (ex. 50 cals = plank …
10′ Dynamic Warm up
6′ EMOM
5 Slam Ball
5 Box Jumps
10e Mtn Climbers
4′ Challenges for total distance
As far as possible in 4 minutes – 90″ rest between
Run
Row
Bike
2′ Challenges
As many reps as possible in 2 minutes – …
