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
50 diagonal rope slams
10 burpees
10 butterfly sit up
Then do
3 rounds
12 hammer curls
50 m sled pull
12 staggered push ups
Then do
3 rounds
25 m bear crawl
25 m backward bear crawl
50 glute bridges (from floor)
Repeat for the remainder of the 30:00
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