WARM UP
2 ROUNDS / 30 seconds each exercise
- Walk out to plank push up
- Plank walk left 5, walk right 5
- Superman
- Ab mat situps
- Alternating lunges
- Prisoner squat
W.O.D 47 MINUTES:
In 7 MINS
2 ROUNDS of
- 100 Jump ropes
- 20 KB Goblet squats (or air squats)
- 20 Abmat situps
Then max effort burpees in remaining time
REST 1 MIN
In 7 MINS
2 ROUNDS of
- 100 Jump ropes
- 20 plate thrusters (or dumbbell thrusters holding each head of dumbbell in each hand, or air thrusters)
- 10 v ups
Then max effort burpees in remaining time
REST 1 MIN
In 7 MINS
2 ROUNDS of
- 100 Jump ropes
- 20 Reverse lunges w front racked KB or Barbell (or bodyweight reverse lunges)
- 20 Russian twists
Then max effort burpees in remaining time
REST 1 MIN
REPEAT FROM BEGINNING
CORE:
2 ROUNDS
30 seconds each exercise
- Forearm plank
- High plank shoulder taps
- Plank in and out
- Plank jack
- Mountain climbers
- High Plank to low plank
REST 1 MIN
