Warm Up (12-15 Min)

Group A (while group A is performing warm ups group B rows or jogs on treadmill until group A is complete…then switch)

:30 sec ea

• Jumping Jacks
• Active Spiderman
• Active Sampson
• Plank Push Ups

+

2 Rounds Of: 20 banded squats + 20 banded good mornings

Group B

• row or jog on treadmill until group A is complete then switch

Workout A

EMOM x 24 (every minute on the minute)

• 10 – bosu burpee then hop-over
• MMF (max muscle failure) Inverted barbell rows
• 6/6 – OH Plate lunges
• 10 – Wall ab toss with Med Ball
• 20 – Sit-outs
• 30 – seated ab plate twist (25lb)
• 10 – DB Deadlift to curl to press
• 4 – shuttle sprint across turf – short way

Workout B

Complete Each: in no specific order (should take 20 minutes)

• Row 1000M or Run .5 miles (may need to modify distance for slower folks)
• 50 air squats
• 50 kb swings
• 50 push ups
• Run 5 laps (10 lengths – sprint)