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GENERAL/ SPECIFIC WARM UP 5-20minutes
1 Round:
–1min Bike or Row (moderate)
–10 Ragdoll
–6 Double Kettlebell or Dumbbell Deadlift
–6ea Single Arm KB Swing
–6ea Kettlebell or Dumbbell Push Press
–3 Kip Swing + 3 Kipping Knee Raise
–20 Alt.Plank Shoulder Taps
1 Round:
–1min Bike or Row (moderate)
–6 Double Kettlebell or Dumbbell Swing
–6 Double Kettlebell or Dumbbell Front Squat
–6 Double Kettlebell or Dumbbell Push Press
–10 Air Squat
–3 Toes to Bar or Variation
–:15sec Handstand Hold (against the wall)
–1 Lunge Kick Up + Walk Into Wall or 20 Alt. Plank Shoulder Taps
3 Rounds:
3 min Bike for Calories
AMRAP 3 min of:
–10 Double Kettlebell Russian Swing (35’s/26’s)
–10 Double Kettlebell Front Squat
–10 Double Kettlebell Push Press
3 min Bike for Calories
AMRAP 3 min of:
–30 Air Squat
–15 Toes to Bar
–3 Wall Walks
3 Rounds Scaled Version:
3 min Bike for Calories
AMRAP 3 min of:
–10 Russian Kettlebell Swing (35’s/26’s)
–10 Kettlebell Goblet Front Squat
–10 Push Up
3 min Bike for Calories
AMRAP 3 min of:
–20 Air Squat
–10 Hanging Knee Raise
–20 Alt. Plank Shoulder Taps or 3 Wall Walks
3 Rounds Minimal Gear Version:
3 min Run for Distance
AMRAP 3 min of:
–10 Double Kettlebell Russian Swing (35’s/26’s)
–10 Double Kettlebell Front Squat
–10 Double Kettlebell Push Press
3 min Run for Distance
AMRAP 3 min of:
–30 Air Squat
–15 Toes to Bar
–10 meter Handstand Walk
-If possible do a shuttle run 20-30 meters down and back for the run
3 Rounds Bodyweight Version:
3 min Run for Distance
AMRAP 3 min of:
–10 Inchworm + Push Up
–10ea Single Leg Step Up
–10 Hand Release Push-Ups
3 min Run for Distance
AMRAP 3 min of:
–30 Air Squat
–15 Pike Compression
–10 meter Handstand Walk or 3 Wall Walks
-If possible do a shuttle run 20-30 meters down and back for the run. Single Leg Step Up is onto any object that is stable and has your hip just below your knee as you step up.
Optional Post:
Stretch:
–:60sec per side Banded Hamstring Stretch
–:90sec per side Roll/Smash Quads
–:60sec per side Banded Lat Stretch
–:60sec Underhand PVC Stretch
