Warm-up

2 Min jog

20 sit-ups

B. For Time:

50-40-30-20-10

mountain climbers

*50 dubs after each round or 75 singles

C3. 3 sets

side to side Cossack Squat; 12 reps/leg; hold something like a weight or box in goblet position to add load!

A. Warm-Up:

90/90 x 10 per side

20 High knees

20 Butt kicks

10 scap push-ups

x 2 sets

B. 3 sets not for time

20 glute bridges

10 v-ups

10 side plank arch ups per side

C. 16min AMRAP

run 200m

20 Air Squats

Run 2oom

15 Push-ups

rest day. go for a long walk in the sun. movement is fine but we don’t want to get too elevated of a heartrate

EMOM x20 minutes; burpee x7-10 reps

Every 2 minutes, x10 total sets
Run 200m
** the goal here is to keep all runs within 3 seconds of each other
+
4 RFT
100ft Walking Lunge
20 Kipping HSPU – substitute HSPU for HR pushups

12 RFT

20 Air Squats

7 V-Ups

+

3 sets;

90/90 Hip switches x 12reps

Side plank x 30 sec per side

Back Squat; 10 reps; @85% of 10rm, x4 sets

4 RFT
18/14 Calorie Bike/Ski/Row
3 Rope Climbs
run 200m
– rest 2 min bet sets

Home Workout:

For time;

21-18-15-12-9-6-3

Pushups

Alternating lunges

-into..

3 rounds of..

Run 400m

40 air squats

For Time
row 1k
26 Clean and Jerks 135/95
Ski 1k
26 Clean and Jerks; 135/95
Bike 80 Calories
26 Clean and Jerks; 135/95

Home Workout:

5 Min AMRAP

20 dubs/40 singles

Burpees

Situps

–          Rest 2 min, repeat the amrap for 3 total sets

** every completed round, add 1 more burpee, and 1 more situp to the total (i.e. round 1 do 1 of each round 2 do 2 of each round 3 do 3 of each etc…)

** each amrap starts back at 1

+

Spend 10 minutes going through downward dog series.