Warm up
5:00 amrap (warm up pace!!)
10 good mornings
25 m walk
10 stationary side lunges
25 m walk
2 inch worms
25 m walk
5:00 amrap (warm up pace!!)
5 close arm push ups
50 m high knees
20 alternating db curls
50 m back pedal
5:00 amrap (warm up pace!!)
25 m shuffle w/ arms across the chest
4 Spider-Man lunge
25 m Carioca
8 back step lunges
Workout
10:00 amrap
15 db squats
50m farmers carry
15 squat jumps (10 squat w calf raise)
100 back pedal
10:00 amrap
75 bicycles
75 mountain climbers
250 m row or 200 m ski erg
10:00 amrap
25 m bear crawl
12 alternating bent over row
200 m run
25 m backwards bear crawl
12 bicep curl (light weight)
100 m backpedal
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