A.1
Tabata
Back Pack Ground to Overhead
Pack Turkish Sit nUps
Glute Bridges
Flutter Kicks
*Full 8-round tabata at each station
*16:00 workout
A.2
4 Rounds
1:00 Minute Plank
10 Deadbugs
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A.1 Press – 5, 5, 5, 5, 5
A.2
10 Rounds
10 Dynamic Push Ups
15 Bodyweight Bulgarian Split Squats (Alternate Legs Each Set)
A.3
4 Rounds
1:00 Minute Plank
10 Deadbugs
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A.1
4 x 2:00
Run 400M
Max Push Ups or Burpees
Rest 2:00
Score = Total of push ups or burpees.
A.2
3 x 50 Unbroken Sit Ups
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
15 Minute AMRAP
10 DB Push Press #50/#35
10 Push Ups
10 Calorie Assault Bike
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In Teams of 2:
3 Rounds
Run 400M (Together)
60 Thrusters #45/#35
5 Rounds
20 HSPU
10 Power Cleans #185/#135
4 Rounds
50 Sit Ups
30 KB Swings #70/#53
20 Pull Ups
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6 Rounds
:30 Handstand Hold
:20 Side Plank (R)
:20 Side Plank (L)
Rest minimally between rounds.