Warm Up
(15-18 min)
- 2 lengths high knees
- 2 lengths butt kicks
- 2 lengths karoaka
- 2 lengths karoaka + high knee
-THEN-
x10 Rounds of “You-go-I-go”
- 2 lengths parter band sprints (if odd number of people then hold band)
PART I:
EMOM x 15 Min
- M1 – Jump rope until 40 sec mark
- M2 – 8 Pull ups
- M3 – Row until 40 sec mark
PART II:
5 Min AMRAP 5/4/3/2/1 reps of:
- KB Swings (HEAVY)
- KB Goblet squats
- Push ups
- 15/15 banded core twists (band fixed to rig – red for women/blue for men)
- 30 Mountain climbers
Rest 1 minute
7 Min AMRAP 25/15/10 of:
- Wall balls
- Alternating knee grab situps
- Supermans
Rest 1 minute
Complete:
- 500 Meter Row (FAST)
- 200 Jump Rope
Rest 1 minute
Complete:
- 1 Length Heavy Farmer Carry w. Kettlebells
- 1 Length Sprint
- 1 Length Bear Crawl
- 1 Length Sprint
- 1 Length Lunge
- 1 Length Heavy Farmer Carry w. Kettlebells to return