Warm Up 3rds
Inchworms Walk
Spider Stretch and Reach
Jumping Squat

5 rds
30’ Lateral Squat Walk to Jump
30’ Lateral Plank Walk to HR Push Up
30’ Side Plank T Rotation
30 Rest

EMOM 5
5 V Ups
5 each Spider Lunges
5 Commandos

AMRAP 8
1 Lap Run
10 Burpees
15 Prisoner Sit Up
20 Jumping Lunges

“Warm Up:
Do these below while ur Partner do hold plank
15/10 cal Skyerg
15/10 cal Bike
12 Burpees
10 Lateral Run”

“4 rounds each

30’ HR Push Ups to Kick
30’ Table Top Kick
30’ Butterfly Tuck
20’ Rest time will be reduce for 5 sec each round

30’ Spider Lunges
30’ Hollow Swimmer
30’ Commandos
20’ Rest time will be reduce for 5 sec each round

30’ In In Out Out Jump
30’ High Knees
30’ Split Skip Squat
20’ Rest time will be reduce for 5 sec each round

1 lap Skip Run
12 Plank To Downward Dog
12 Spider Lunges to Twist

Cardio & Plate EMOM 6

Lateral Run Touch Cone
12 Kneeling to Jump Squat

Rowing
12 Plate GTOH

Air Bike
12 Weighted Step Over

Jumping Rope
12 Squat to Front Press

Burpees
12 each Plank Shoulder Taps

Sweaty One

“4 Rounds each :
20’ Thruster + 20’ Mt Climbers
Rest :20
REST 1 MIN
20’ Renegade Row + 20’ V Ups
Rest :20
REST 1 MIN
20’ Cossac Squat + 20’ Plank Jacks with Shoulder Taps
Rest :20
REST 1 MIN
20’ Weighted Lunges + 20’ Commandos
Rest :20
REST 1 MIN
20’ Weighted Burpees + 20’ Squat Jacks
Rest :20”

Sweaty One

AMRAP 10

10 Burpees DL
10 DB front raise
10 DB sit up

AMRAP 10
10 MB clean
10 MB push up
10 MB russian twist

Finisher
Ladder 10-9-8-…-1
Single leg bridge R/L
Side plank pass through

Sweaty One

40:20 – 6rds
1 min rest in between

1. Burpees
2. Push up + shoulder tap

1. Jump lunges
2. Ring rows

1. Plank to squat
2. Box tricep dips

Finisher
Tabata 20:10 (2 sets of tabata)
1. Sit up
2. Plank

Sweaty One

Extreme circuit bootcamp

45s on – 15s off for 3 rds

Station I
1.Rowing
2.Wallballs
3.Push up
4.Butterfly sit up

Station II
1.Airbike
2. Dbl db thrusters
3. Renegade row
4.Flutter kicks

Station III
1.Skipping rope
2.Deadball over shoulder
3.Dbl db strict press
4.Plank sandbag drag

Sweaty One

Total body & explosive movement

30s on : 30s off – 4rds
1.Box jump
2.Devil press
3.Lateral jump on db

30s on : 30s off – 4rds
1.Burpees to target
2.KB swings
3.Squat jump

30s on : 30s off – 4rds
1.Skipping rope
2.Mountain climbers
3.Ball slams

Warm Up 2 rounds:
Jumping Jacks 50 reps
Knee Hugger to Forward Lunge (10each)
Hip Circle to Backward Lunge (10each)
Downward to Push Up (10each)

every 2 minutes in 8 minutes, for 3 rounds.

Jumping Pull Up
Burpees to Target

Box Jump
Box Push Up

Lateral Bear Crawl Back & Forth
V Ups

200m Run
Jump Rope

2 min REST and repeat

Bonus Abs:

Bird Dog 12 each
Leg Raises 12 reps
Alt Toe Reaches 12 each

Sweaty One

Grab a Ball (20kg/20lbs)

4 rounds each (30:15)

Loaded Squat
Clean to Alt lunges back
Uneven Push Up

REST 2 Min

Squat jump and drop
Plank with Alt Toes Floor Taps
Kneeling Rainbow Slam

Finisher:
Every 2 min in 8 minute (4 rounds)
Walking Lunges to 5 each leg Step Up and Crawl Back, all with Sand Ball