Warm up
3 rounds
25 m toe walk
25 m duck walk
3 rounds
10 m side lunges
10 m soldier kicks
3 rounds
25 m sled push
25 m butt kick
25 m high knees
Workout
30:00 Amrap (minimal rest) (do prescribed rounds then move on to next, put on repeat)
3 rounds
100 alternating rope slams
50 m back pedal
100 bicycles
Then do
3 rounds
25 bicep curls
50 m sled push
12 hr push ups
Then do
3 rounds
25 plyo lunges (15 back lunges as variation)
50 m power skip
Repeat for the remainder of the 30:00
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