Warm Up

AMRAP 5
10 Paused Squat
14 T Rotation
20 each Mountain Climbers

3 rounds 1 minute work, 30sec Rest

40’ Ball Kneeling to Squat – 20’ Jump Squat

40’ Plates Russian Twist – 20sec Abs Bike

40’ Devil Press- Burpees

40’ Kettlebells Drop Lunges- 20sec Jumping Lunges

40’ Sandbag Plank Slide- 20’ Elbow Plank Spiderman

1. Weighted step up high knee
2. Db bent over row
3. Db russian twist

1. Burpees to target
2. Push up (on box)
3. Hanging knee raise

#1
Rowing for Cal
Abs Roll
Burpees Over Rowing

#2
Air Dyne for Cal
Spider Climbers
Jump Squat

Finisher Partner
While ur partner run, you do certain exercise
Max Plank
Max Reversed Plank March
Max Alt Knee Tuck

2 min REST

9 min emom
1. Max Burpees to Split Squat
2. Free Style Plank
3. 5 Push Up

2Min Rest

Chipper 9 min Time Cap
Lateral Run 50 Climbers each
Lateral Run 40 Russian Twist each
Lateral Run 30 Butterfly Sit Up
Lateral Run 20 V Ups
Lateral Run 10 Commandos
COME BACK UP

Cones Lateral Run with Drop

Hanging Knee Tuck or Toes To Bar

Commandos

Squat CLEAN & THROW

Core Finisher 4x
20 FLUTTER KICKS
20 SPIDER CLIMBERS
20 STAR SIDE PLANK
20 REST

I.
Starts with 7 thrusters then
7 db man maker
7 db sit up
7 db squat

II.
Starts with 7 ball slams then
7 ball over shoulder
7 pairs ball pass under plank
7 pairs ball lunges

III.
Starts with 7 pairs high knees then
7 burpees
7 leg raise
7 squat jump

Push Up/ Plank/ Rest
Flutter Kicks/Hollow Hold/Rest
Kneeling Jump Squat/Hold Squat/Rest
Elbow T Rotation /Hold Side Plank 10sec each/Rest
Reversed Plank Marching/Hold Reversed

Finisher:
25 each Running Climbers
8 Lateral Drop Run
abs bike 25 each
8 lateral drop run
Alt V Ups 25 each
8 lateral drop run

Burpees Deadlift 5x
Squat Clean 5x
Lunges 5x

Plank to Press 5x
Skier Swing 5x
Double Front Squat 5x

4 rounds Single DB Core Finisher (30 sec each movement, 20 sec rest in between round)
DB Leg Straight Sit Up
Russian Twist
Dead Bug

WO1
Quadrupped Bear Crawl
Squat Jcks

WO2
Single Arm Burpees
Jumping Lunges

WO3
Commandos to Push Up
Alt Knee Tuck

Finisher: Chipper
40 Spider Climbers EACH
200m Run
30 Prisoner Air Squat
200m Run
20 Prisoner Sit Up
200m Run
10 Plank Bird Dog EACH
200m Run”

Every Minute on a Minute for 25 min
10/15 cal bike
10 Shoulder Taps to Squat
Max Skyerg
10 Commandos to Plank Jack
Max Wall Sit

finisher 30sec Each 4x
Single Arm Plank to Opposite Downward
Leg Raises
Reversed Plank March