Warm-up
200m Jog
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Side Plank
– Alternating Reverse Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– Sit-ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Review the movements and setup
**Partner up to share machines
FITNESS and PERFORMANCE 200616
Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 40 Double-Unders
Minute 3 – 15/10 Calories of Assault Bike
Minute 4 – 20 Situps
Minute 5 – 20 Russian Kettlebell Swings
Then immediately into
2 Rounds for time:
20/15 Calories of Rowing
40 Double-Unders
15/10 Calories of Assault Bike
20 Situps
20 Russian Kettlebell Swings
10 minute cap on the 2 rounds of work. Tracking time to complete the 2 rounds.
Active Warm up at home
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
21-15-9 Squat and Jump
When the running clock reaches 20:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders
9 Dumbbell Front Squats
50 Double-Unders
21-15-9 Burpee Deadlift
When the running clock reaches 28:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts
AMRAP 10
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders
10 Lateral Burpees Over Dumbbells
10 Dumbbell Deadlifts
Mobility
Roll Posterior
LAX to Feet and Shoulders
Banded Lat and Shoulder Stretch
Leave a Reply