Tuesday Sep 06

Run and Cals

Warm Up


Dynamic Lower and Upper body warm up


3 Rounds

100m Run

10m Bear crawl

10m Lunge walk

10 Cal On C2

Gymnastics and Accessory


5 x 6-10 Reps

* can be weighted

Nordic Lowers 

4 x 6-10 Reps



Every 2 minutes:

200 Run

8/5 Calorie on C2*

*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

Round 1: 8/5 cals

Round 2: 10/7 cals

Round 3: 12/9 cals

Round 4: 14/11 cals

Round 5: 16/13 cals

Round 6: 18/15 cals

Round 7: Max Cals

Round 8: Max Cals

Alt Movement

Every 2 minutes (8 sets)

200m Run

8 Burpees

(Add 2 burpees each round for 6 rounds, then complete as many burpees as possible for rounds 7 and 8.


1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (each side)

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