Bring your running shoes
Warm Up
General
3 rounds
30sec Bike/Row/Run
10 glute bridge floor presses
10 Inchworm (no push up)
Mobility
Push-up plank to shoulder extension on boxes
10 repetitions
Work Out
With a Partner
4 x 400m Run or 500m Row (2 per partner)
200 Sit Ups
160 Push Ups
200 KBS
160 Box Jumps
TC: 32 min
Score: Time
Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …
This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …
Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …