LINK TO VIDEO

5 total sets of:

40 sec max smurf jumping jacks

R20S

40 sec max goblet squats

R20S

40 sec max alternating single leg V-ups

R20S

40 sec max push-ups

R20S

40 sec weighted glute bridges

R80S

LINK TO VIDEO

For time:

800m run

+

10 to 1 reps of:

– thrusters

– sit-ups

+

800m run

LINK TO VIDEO

5 rounds for time:
– 400m run

– 16 alternating DB snatch

– 12 DB goblet squats

R60S between rounds.

*Try for negative splits.

LINK TO VIDEO

10 to 1 for time:

– backpack ground to overhead

– squat jumps

– strict pull-ups or rows

R5M, then

1 to 10 for time:

– RKB swings or back pack swings

– push-ups

– lemon squeezes

LINK TO VIDEO

AMRAP in 3 minutes:

– 6 burpees

– 8 alternating single arm squat cleans

– 20 lateral hops over DB

R60S x 4 sets

LINK TO VIDEO

AMRAP in 30 minutes:

– 800m run (lap around block)

– 20 RKB swings

– 20/15 push-ups

– 20 lemon squeezes

LINK TO VIDEO

AMRAP in 15 minutes:

– 40 double unders

– 20 weighted reverse lunges

– 10 reverse burpees

LINK TO VIDEO

Warm Up

– 3-5 minutes of cardio

+

3 sets:

– 5/side single leg RDLs

– 5/side single leg glute bridges

– 5 lemon squeezes

 

A) 3 sets, 3 minute AMRAP:

– 50m out and back shuttle run

– 12 Russian KB swings

– 12 Russian twists

R1M, pick up where you left off with each new set. 

 

B) 5 sets:

– 20 sec plank 

– 20 sec side plank L

– 20 sec side plank R

*try and go straight through without breaks!