FIT
WARM-UP
1:00 Row/Bike/Run/Skip
10 Mountain Climbers w Twist
10 Push-Ups
10/side Single Arm Swings
10/side Single Arm Press
5/side Windmills
10 Hollow Rocks
10 Supermans
20 Jumping Lunges
FIT
For Time
20 Cals / Burpees / 50 Dus / 100 Running Mc
21 Power Snatch
20 Cals / Burpees / 50 Dus / 100 Running Mc
21 Power Clean And Jerks
20 Cals / Burpees / 50 Dus / 100 Running Mc
21 Devils Press
20 Cals / Burpees / 50 Dus / 100 Running Mc
21 Dbl Db Front Rack Lunge Lunge Squats
20 Cals / Burpees / 50 Dus / 100 Running Mc
21 Pull Up + Toes To Bar / Weighted Dead Bugs
20 Cals / Burpees / 50 Dus / 100 Running Mc
21 Strict Handstand Push Ups
D – choose weight, do all pull ups then all ttb
F – 95/65, 35s/20s
P – 135/95, 50s/35s
If you are using a single dumbbell or kettlebell, perform 21 on each side *You choose the cardio* you can do a combination of these based on what equipment you have mc = mountain climbers
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COOL DOWN
1:00/side Couch Stretch
2:00 Frog
BURN
WARM-UP
1:00 Skipping
Then, 2x
8 Hand Release Push Ups
8 Mountain Climbers
20 High Knees
10 Air Squats
BURN
Every 2:00 x 12
30 Second Grasshoppers
30 Second Jump Squats
3 Sets:
1:00 Wall Sit
10 Bench Press
10 Deadlifts
