21 Wall balls 200 m run 21 Burpee200 m run 21 Pullups200 m run 15 Wall balls 200 m run 15 Burpee200 m run 15 Pullups200 m run 9 Wall balls 200 m run 9 Burpee200 m run 9 Pullups200 m run
Cardio circuit 20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side, 90/90 hip lift5 reps per side, split stance band row10 reps alternating, medball heiden jump 3 rounds for time:400m run25 thrusters15 pull-ups
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8 6 4 2 Devils press
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1 min 25 caloriesMax Hollow hold with remaining time 12 min EMOM25’-50’ inchworm walk or seal slider12 Calories50’ farmers carry 12 Calories
20 minutes, for quality:6x 5.5 Hollow body.Superman10 beat swings10 bench shoot-throughs30 seconds plank shoulder taps 3 rounds for time:20 calories10 hang power cleans
Buy in 100 Partner med ball sit upsEmom both partners do 5 med ball cleans I go you go full rounds 30x (15 each) DB 4 devils press4 thruster4 bent over row4 push up4 hop overs
3 rounds, for quality:10 reps, plate triceps extensions10 reps, plate biceps curl10 reps, elbows low ring row10 reps, elbows to the side ring row10 reps, elbows high ring row 5 Rounds, for time:10 right-arm kettlebell row10 right-arm kettlebell push press10 right-arm alternating KB Halos10 left-arm kettlebell row10 left-arm kettlebell push
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalSmall band seated hip adductors Monster walk 10/10 Heavy KB russian swings Tempo small Banded squats 22×1Alt spidermans 6 min amrap10 sit ups 6 shuttle runs
20 minutes, for quality:30-seconds per side, couch stretch20 seconds per side, single-leg glute bridge ISO20 alternating band wall march10 per side, single-leg pogo jump5 reps, hamstrings walk-out AMRAP in 20 minutes:200m run20 toes to bar200m run20 alternating DB snatch200m run20 wallballs
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