Warm-up Set your timer for 30 seconds of work, with a 10 second transition Repeat this entire set four times :
Jump rope
Wall Sit Stick-Up
Burpee
Good Morning
Get-Up
DB Bent-Over Row
Cool-Down
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Warm Up, then :
Set your timer for 20 min. Do AMRAP
10 burpees
10 renegade rows
10 lateral lunge ( total )
10 mountain climbers ( per leg )
10 DB squats
Cool Down
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Warm-up, then
Set your timer for 20 min. AMRAP style
30 skips jump rope
15 shoulder press squats
10 DB reverse lunges ( per leg )
5 renegade rows ( per arm )
5 burpees
5 plank lateral step-outs ( per leg )
cool-down
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Set your timer for 20 min
Do a countdown set of 5 exercises, 10 reps, to 1 rep. Get as much work done in the allotted 20 min. If you finish before 20 min, start to count back up,1 to 10.
10 burpees
10 weighted squats
10 renegade rows
10 shoe touch
10 push-ups
Count down to 1 rep of each exercise.
cool-down
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Warm-up, then Set your timer for 20 min. Do AMRAP of 10 reps of each exercise
50 skips
Renegade Rows
DB Reverse Lunges
Mountain Climbers ( each leg )
Burpees
Incline, Decline, or Flat Push-Ups
Cool-down
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