WARM UP

(11 min)

2L Each:
soldier walks
traveling air squats
quad stretch/reach
open gate
close gate
traveling SL RDL
high knees
butt kicks
karoka

-then-

pick cardio station – 5 minutes moderate speed/tempo

ACTIVATION

(5 min)

20:10 x 3 Rounds

• stork stance hold (right foot)
• knee grab sit-up – roll over – superman – roll back & repeat
• stork stance hold (left foot)

PART I.

(21 min)

a1. 5-4-3-2-1 renegade row – burpee – curl – press
a2. 6% incline sprint :30
-rest 1 minute after the 5 rounds

b. 6 minute AMRAP

• 30 battle ropes
• 15 sit-ups
• 9 wall ball
• rest :60 after AMRAP

c. 6 min AMRAP

• 10 2-arm KB cleans
• 5 box jumps
• 15 supermans

REST 3 Minutes between Part I./II.

PART II.

Tabata (20:10 x 4 Rounds Each Group)

a. pushups with sit-outs & jump rope

rest :60

b. mermaid situps (right) & mermaid situps (left)

rest :60

c. alternating lateral lunges & mountain climbers

rest :60

d) rower (4 minutes total of 20:10 work to rest)