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Workout

Warm Up

warm up

Warm Up:
40-20-10
1.Jumping Jacks
2.Lunges
3.Side Lunges
4.Back Lunges
5. Air Squats
6. Burpees
7. Dolphin Pushups
8. Push Up Extend
9. Mountain Climbers
10. Downdog to Plank

Metcon (AMRAP)

Metcon (No Measure)

Every 2 minutes x 4 rounds
200 M Run
15 Wall Balls

Rest 1 minute

Every 2 Minutes x 4 rounds
250m Row
15 American KB Swings
53/35

Rest 1 minute

Every 2 mins. x 4 Rounds
200 m Run
15 Wall Balls

Rest 1 minute

Every 2 minx 4 Rounds
250n m Row
15 American KB Swings 53/35

Accessory work

Metcon (No Measure)

Core:
3 Rounds: 60x20
Heavy Russian Twist
Barbell Situps
Reverse Sit-ups

Want to see some of these movements in action? Check out our .