7/11/2020

WARM UP

3 ROUNDS / 30 SEC EACH

Jump Rope

Plank Jacks

Alt Lunges

Prisoner Squat

Burpees (slow Round 1, medium Round 2, fast Round 3)

WITH A PARTNER (A + B)

2 ROUNDS As Fast As Possible (while A runs, B jumps rope, then B runs, A jumps rope, 2 times)

A: Run 400 m or 2 MINS

B:  Jump rope

REST 1 MIN

30 MIN AMRAP (each partner does both movements before you move to the next set of movements.  One partner completes reps, the other does max effort).

A:  20 Deadlifts (barbell, KB)

B:  cross body mountain climbers

A: 20 step ups / box jumps

B:  high low plank

A:  20 Dumbbell thrusters (hold each head of the DB in each hand)

B:  Russian Twists

A:  20 Plate Burpees

B:  Hollow Rock

A:  20 Alt One Arm KB swing

B:  forearm plank jacks

SOLO WORKOUT:

2 ROUNDS AFAP

RUN 400 M

Jump Rope 2 MINS

REST 1 MIN

30 MIN AMRAP OF ABOVE, DO 50 REPS of ALL NON WEIGHTED MOVEMENTS