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Equipment needed:
–Bike, Rower .
–Boxes or rings for L-sit.
–Light to moderate Kettlebell or Dumbbell.
–Pull Up bar space.
Dynamic Warm Up :20sec-:30sec ON of each movement 1x:
–High Knees (in place)
–Sumo Inchworm
–Buttkickers (in place)
–Forward Arm Circles
–Backwards Arm Circles
–Jumping Jacks
–Samson Lunge
–Toe Touches
–Forward Jumping Jacks
–High Knee Tuck + Lunge & Rotate
Workout Prime/ Practice Round 1x:
–:30sec Bike, Row, Ski Erg or Run
–5 No Push Up Burpee + Squat
–:05sec L-Sit or Variation
–:30sec Bike, Row, Ski Erg or Run
–6 Alternating Single-Arm Swing
–2-3 Strict Toes to Bar or Variation
AMRAP 30 min:
30/21 Cal Bike
15 No Push Up Burpee + Squat
:15 sec L-Sit
30/21 Cal Bike
14 Alternating Single Arm Swing (53/35)
5 Strict Toes to Bar
(500/400 Row if no Bike, 400m Run if no Rower)
AMRAP 30 min Scaled Version:
2 Minute Bike or Row
10 No Push Up Burpee + Squat
:15 sec Hanging Knee Raise
.8k Bike
14 Alternating Single Arm Swing (35/26)
10 Straight Leg Sit Up
AMRAP 30 min Minimal Gear Version:
Run 400 Meters
15 No Push Up Burpee + Squat
:15 sec L-Sit
Run 400 meters
14 Alternating Single Arm Swing (53/35)
5 Strict Toes to Bar
AMRAP 30 min Bodyweight Version:
Run 400 meters
15 No Push Up Burpee + Squat
:15 sec V-Sit Hold
Run 400 meters
20 Alternating Plank Shoulder Taps
10 Lying Leg Raise
Post Work 1x:
–15 Cat Cow (slow)
–4min Forward Fold
