Warm up
3 rounds
150 m row (or ski)
100 m light jog
50 glute bridges from the floor
3 rounds
25 m shuffle
25 m shuffle
50 m butt kick (light)
3 rounds
5 Spider-Man lunges
2 inch worm with push up
5 one squat + one Frankenstein
Workout
18:00 Amrap (log how many rounds you get)
20 box step ups
30 box tricep dips
400 m row (or 300 m ski)
5:00 rest
18:00 Amrap (log how many rounds you get)
10 calorie ski (assault bike variation)
20 rear foot elevated lunges (each side)
30 partial incline push ups (hands on box)
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