Warm-Up
Mobility & Dynamic Movements

Workout 1 - 25 Minutes to Complete!
2 rounds of:
10/10 - DB Snatch
10/10 - Sit-Outs
20 - KB Swings
10/10 - KB Plank Push & Pull

3 Hill Runs

2 rounds of: 
15 - SDHP
15 - Sit-Ups
15 - KB Swings
15 - Superman Push-Ups

3 Hill Runs

2 rounds of:
5/5 - 1 Arm DB Thrusters
10 - KB Floor Wipers
5/5 - DB Lawn Mowers
10 - KB Squat transfers

3 Hill Runs

then... until time is finished....

10....1
Wall Ball
& 
Knee Grab Sit-Ups

Finisher - Partner Teams

• 1x each - P1 KB Front Rack Hold while P2 does 15 Cal Row
• 200m MB Run (1 carries out, 1 carries back) 
• 1x each - P1 Wall Sits while P2 Lunges 20m
• 200m MB Run (1 carries out, 1 carries back)

• P1 - 50 Knees to Chest P2 - Hangs and Hold
• Cones: Lunge 5m, Press 5x repeat this 8x (Together) 

Warm-Up
Mobility & Dynamic Flexibility

Workout - "Super Circuit"  
45 seconds work - 15 rest x 2 (First round)
30 seconds work - no rest (Second round) 

Plate Transfer
Wall Balls

Plate Push
Plate Reverse Lunges (Off plate)

Band High Row to Straight arm row
Box Jumps

Bosu Sit to Stands
Bosu Lateral Overs Quick feet 

KB Swings
KB Lateral Hop Overs

Row or Bike
Ab Dolly

High Low chop Right
High low chop Left

Battle Ropes
Seated Battle Rope overs 

Stone Hold
Med ball Sit up Transfer

Wall Sit - Bicep Curls
TRX Tricep Extensions

Warm-Up
2 min Frog Pose
Wall Stretches

Dynamic Activation - Running Drills & Core Warm-Up

Workout
TEMPO Work 1- Complete each group before moving on
600m Row

• take 1/2 time to rest

400m Run

• take 1/2 time to rest

3 Minute ASSAULT Bike 

• take 1/2 time to rest

then 2 minute break 

TEMPO Work 2 - 10 Minute AMRAP of: 
10/10 - Band Rotation 
5 Burpees
20 BOSU Overs
4 Burpees
Sled Push - Down & Back
3 Burpees
20 Knee Grab Sit-Ups
2 Burpees

TEAM WORK 3 - Objective is Finish
2 People
A) BB Carry Together 200M

B) Both Do Heavy Farmer Carry 100m

C) 50 Total Between: Knees to Chest,  other partner hangs and waits

D) 30 Lateral Partner hop over burpees

Warm-Up: Mobility - Forearm & Wrist 
Activation: Paralete, Peg Board, Rings, Hand Stands

Part 1 - AMRAP 8 

• 10/10 - 1 arm TRX Row (Baseball Grips)
• 1 - Bear Crawl (down & back)
  
• Pick 1:

             30 Second - Pull up hold hang
             30 Second - Split grip hang
             30 Second - Peg Bord hang
             15/15 Second - 1 arm hang

Part 2 - AMRAP 12
1 - Ring Swing or Peg Board Shuffle
20 - Pull-Ups
5 - Paralete Burpees
30 second - HSPU Hold

Part 3 - AMRAP 8
10 - Box Overs 
10/10 - Vaulting Step-Ups
30 second - Hollow Rocks

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