WARM UP
5 push-ups + 5 ring rows + 5 sit-ups + :30sec machine (alternate each round) – 3x
Then,
Stretch
Then,
LFG
ADVANCED
WORKOUT
With a partner complete:
2 rounds (each) of AMRAP 3:
15/12 Calorie Bike
40 Double Unders
Max Push-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
15/12 Calorie Row
40 Double Unders
Max Pull-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
15/12 Calorie Ski
40 Double Unders
Max Sit-Ups w/ Remaining time
*I go, you go*
INTERMEDIATE
WORKOUT
With a partner complete:
2 rounds (each) of AMRAP 3:
12/9 Calorie Bike
20 Double Unders
Max Abmat Push-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
12/9 Calorie Row
20 Double Unders
Max Banded Pull-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
12/9 Calorie Ski
20 Double Unders
Max Sit-Ups w/ Remaining time
*I go, you go*
BEGINNER
WORKOUT
With a partner complete:
2 rounds (each) of AMRAP 3:
9/6 Calorie Bike
40 Single Unders
Max Abmat Knee Push-Ups w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
9/6 Calorie Row
40 Single Unders
Max Ring Rows w/ Remaining time
Rest 2:00
2 rounds (each) of AMRAP 3:
9/6 Calorie Ski
40 Single Unders
Max Sit-Ups w/ Remaining time
*I go, you go*