WARM UP
200m Run + 6 Push Ups + 8 Ring Rows + 10 Air Squats – 3x
Then,
Stretch
Then,
2×5-10 of each movement
ADVANCED
WORKOUT
AMRAP (with a partner) in 35 minutes:
400m Run
50 Goblet Squats 70/53
400m Run
50 Pull-Ups
400m Run
50 Wall Balls 20/14
400m Run
50 Push-Ups
400m Run
50 Jumping Lunges (2ct)
*Split up reps however you see fit; run together; RPE 6-7*
INTERMEDIATE
WORKOUT
AMRAP (with a partner) in 35 minutes:
400m Run
50 Goblet Squats 44/26
400m Run
50 Banded Pull-Ups
400m Run
50 Wall Balls 14/10
400m Run
50 Abmat Push-Ups
400m Run
50 Jumping Lunges (2ct)
*Split up reps however you see fit; run together; RPE 6-7*
BEGINNER
WORKOUT
AMRAP (with a partner) in 35 minutes:
300m Run
50 Goblet Squats 26/18
300m Run
50 Ring Rows
300m Run
50 Wall Ball Extensions 14/10
300m Run
50 Knee Push-Ups
300m Run
50 Lunges (2ct)
*Split up reps however you see fit; run together; RPE 6-7*