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Dynamic Warm Up :20sec ON, :10sec OFF 1x:
–High Knees (in place)
–Sumo Inchworm
–Buttkickers (in place)
–Forward Arm Circles
–Backwards Arm Circles
–Jumping Jacks
–Samson Lunge
–Forward Jumping Jacks
–Toe Touches
–Lateral Hops
–Scap Push Up
–Jumping Lunges
Run through workout movements 5 Reps each.
Build the Base:
AMRAP 12 min:
20/17 Cal Row
1 Round “Cindy”
(5 pull up/10 push up/15 squat)
-Immediately Into
AMRAP 12 min:
20/17 Cal Bike
1 Round
5 Ring Muscle Up
14 Alternating Barbell Front Rack Reverse Lunge + Step Up (75/55)
-Immediately Into
AMRAP 12 min:
200m Run
1 Round
15 Kettlebell Swing (35/26)
10 No Push Up Burpee
Build the Base Scaled Version:
AMRAP 12 min:
15/13 Cal Row
1 Round “Cindy”
(3 jumping pull up/6 push up w/hands on box/9 squat)
-Immediately Into
AMRAP 12 min:
15/13 Cal Bike
1 Round
4 Low Ring Transition + Jumping Ring Dip
12 Alternating Front Rack Lunge + Step Up (45/35)
-Immediately Into
AMRAP 12 min:
200m Run
1 Round
10 Swing (35/26)
10 No Push Up Burpee
Build the Base Minimal Gear Version:
AMRAP 12 min:
200 meter Run
1 Round “Cindy”
(5 pull up/10 push up/15 squat)
-Immediately Into
AMRAP 12 min:
200 meter Run
1 Round
5 Ring or BarMuscle Up
14 Alternating Dumbbell Lunge + Step Up (30’s/20’s
-Immediately Into
AMRAP 12 min:
200 meter Run
1 Round
15 Swing (35/26)
10 No Push Up Burpee
Build the Base Bodyweight Version:
AMRAP 12 min:
200 meter Run
1 Round “Cindy”
(5 plank up/10 push up/15 squat)
-Immediately Into
AMRAP 12 min:
200 meter Run
1 Round
10 Bench Dips
20 Alternating Lunges
-Immediately Into
AMRAP 12 min:
200 meter Run
1 Round
15 Single Leg Balance w/ T-hold or Odd Object
10 No Push Up Burpee
Couch Stretch:
1min- :90sec min/side
Adductor Stretch:
1min- :90sec min/side
