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
