Warm up
1:00 toe taps on object (KB/Bench/Box)
:30 plank shoulder taps
:30 high pulls L/:30 R
:30 strict press L/ :30 R
x 2
then
10 calf raises
10 tuck jumps
10 inchworm to push up
Workout
0:00-12:00
EMOM
Min 1 – 10 weighted step ups
Min 2 – 10 st hspu
Min 3 – 10 sumo deadlift high pulls
REST 2
14:00-24:00
AMRAP 10
20 box jump overs
20 db/kb snatch
20 weighted sit ups
REST 2
26:00-34:00
AMRAP 8
[lunge + lunge + jump squat]
**EMOM perform 8 push ups
Warm up
8 burpees
30 jumping jacks
20 plank shoulder taps
30 jumping jacks
8 burpees
BURN
EMOM x24 1.30 toe touches to object (DB, back pack)
2.15 double DB snatch, can also use back pack, heavy text book etc
3.:45 cardio (skipping, run, elliptical, stairs)
4.:45 grasshoppers
Buy Out
3 Sets
1:00 each side, side plank from elbow
15 Hollow rocks
1:00 each side, side plank from elbow
21 Sit Ups
Warm up
2x
10x mountain climber stretch
10 floor sweeps
10 plank toe/knee touches
10 squats
Family WOD
AMRAP 6
10 backpack deadlifts
10 backpack squats
2 wall walks
2:00 water break
Repeat
Challenge
Do something helpful around the house (i.e. clean, help with meal prep, laundry, etc)
