Running Warm – Up
30 min AMRAP:
400m Run + 20 ring rows + 20 wallballs + 1 minute plank
500m Row + 20 side hop box jumps + 20 mountain climber push-up + 30 seconds/side side plank
Running Warm – Up
30 min AMRAP:
400m Run + 20 ring rows + 20 wallballs + 1 minute plank
500m Row + 20 side hop box jumps + 20 mountain climber push-up + 30 seconds/side side plank
Bench Press4 sets 12 reps 4 rounds5 Handstand push up 25’Bear crawl (Handstand walk) 50 double unders 25’Bear crawl (Handstand walk)5 burpee pullups
1-2 warm-ups + 3 tough sets:5 strict pull-up30s reverse plank hold 1-2 warm-ups + 3 tough sets:6-8 strict toes to bar30s handstand hold against wall
3 X Tabata = 12 minTABATA 1Down dog push upAir Squat TABATA 2 Plank to alt toe touchALT Step back lunge TABATA 3 Mountain climbersAlt pistols (Tripod or heel
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