WARM UP

(17-20 min)

3 Rounds Of:

• 30s Jumping Jacks + 2 Lengths walking RDL. + 6 rotational push ups
• 20s Mountain climbers + 2 Lengths bear crawl + 6/6 SL Squat
• 10s High knees in place + 2 Lengths active spiderman + 6 Burpee push ups

PART I.

(18 min)

3 x 4 Min Strength AMRAPS – Rest 2 minutes between amraps

A1. Core Series

• 20 sit-outs
• 20 plank + reach forward
• 20 knee grab sit ups

A2. KB Farmer Series

• 2 lengths – 1 Arm overhead 1 Arm down – switch after 1 length
• 2 lengths Front rack carry
• 2 lengths Farmer carry

A3. DB Combo Series

• 6 DB thrusters
• 6 DB bent over rows
• 6 DB curls
• 6 DB upright rows
• 6 DB lunges (3/3)

PART II.

3 x 4 Min Conditioning AMRAPS – rest 2 minutes between amraps

B1. 4 Min Hard Row

B2. 4 Min Hill Run @ 4% Incline

B3. Get as far up the ladder in 4 min as possible of Burpees & Mermaid sit-ups(per side) with rep count of:

• 3.3.3.4.4.4.5.5.5.6.6.6.7.7.7…….keep going up the ladder if you can