15 cal Bike or 300m Run
-Then-
2 rounds:
10 Walking Lunges
10 Jumping Jacks
10 Pushups
-Then-
30 sec Spiderman Lunge Right
30 sec Spiderman Lunge Left
30 sec Pike Stretch
30 sec Groin Stretch
500m Row
50 KB Swings 53/35
50 Goblet Squats 53/35
50 Hand Release Pushups
500m Row
Easy 750m row
20 abmat situps
10 pushups
20 cross jacks
15 air squats
10 Ring rows
10 iron cross
10 scorpions
45 sec low plank hold btw sets
3 Rds
Every 4 Min
400m Run
15 Deadlift 225/155
Max Double Unders
2 Min rest btw Rds
500m Row
15 Air Squats
15 Arm Circles Frontward
15 Arm Circles Backward
10 Pushups
10 Ring Rows
10 Pass Throughs (PVC)
10 Around the world (PVC)
10 Side Plank with Rotation
14-12-10-8-6-4
KB Suitcase Deadlift (R)
KB Suitcase Deadlift (L)
DB See Saw Press
Hollow Rocks
3 Rds
every 4 min
400m run
15 Deadlift
Max Jump Rope
300m Row or 400m run
Then
2 Rds
15 Jumping Jacks
15 walking lunges
15 Sit-ups
15 air squats
then
10 downward dog into plank
10 iron cross
10 scorpion
10 arm circles
15-12-9-6-3
Push Press 115/75
*16 Front Rack Lunge (8 each leg Alternating) before each set of Push Press
15-12-9-6-3
Push Press
10 Front rack lunge before each set
3 Rounds
6 Half Kneeling KB Press
10 Prisoner Walks (Banded)
10 Side Plank with Rotation (each side)
10 Plank to Pike on Rower in Between Sets
15 Min – AMRAP
300m Row
10 DB Snatch (each arm)
20 Walking Lunges (body weight)
10 Renegade Rows (DB)
300m Jog
40 single unders
10 pushups
20 air squats
10 abmat situps
20 walking lunges
10 iron cross
10 scorpion
200m Jog
16 Min AMRAP
400m Run
40 Calorie Row
60 DB Snatch (Alternating)
80 Wall Ball 20/14
100 Double Unders/300 Singles
500m row
15 air squats
15 v ups
15 plank walks
15 cross jacks
10 around the world (pvc)
10 pass throughs
9-15-21
KB Swings 53/35
Thrusters 75/55
Pullups
3 Rds
5 Deadlift 275/185
7 Handstand Push-ups
9 Bar Facing Burpees
5 Rds
35 Double Unders/105 Singles
5 Squat Cleans 185/125
*5 Min rest btw workouts
15 Min EMOM
1- 6 Calorie Bike
2- 10 Wall Ball
3- 8 Burpees
