Perform each of the following in order, with no rest between exercises for AMRAP in 4 minutes. At the end of the circuit, rest for 30 seconds and repeat for a total of 4 rounds.
A) Walkout to X-body mountain climber x 3
B) Burpees x 6
C) Prisoner Squats x 9
D) Shuttle Sprints x 30s (out and back 10m)
—————————————————————-
Do 10 reps of the following exercises:
Burpees
Prisoner Squat
Sit outs (10 per side)
Push-Ups
Burpees
Reverse Lunges (10 per leg alternating)
Sit outs (10 per side)
Wall sit stick up
Rest up to one minute Repeat 2-4 rounds
—————————————-
Push n Pull (Ladder set) Do 10, 8, 6, 4, 2, 4, 6, 8, 10 reps of the following:
Renegade row push up (elbow touches rib with no DB) (# per side)
Stick up wall sit
One legged walk out plank (# per side)
Prisoner 1 ½ squat
Cross body mountain climber (# per side)
FUW 10 burpees after each set
Rest as little as possible between sets
—————————————-
Do 30 seconds of squat jumps then:
8 Prisoner reverse lunges (per side)
8 Spiderman push up (per side)
8 Single leg RDL (8 per side)
8 Burpees
Plank recovery 30 sec
4 – 6 rounds
————————————-
Do in 7 reps of each exercises AMRAP style (as many rounds as possible) in 4 min. Rest as needed.
Prisoner 1 ½ squats Cross body mountain climber (7 per side)
Super mans on floor
Burpees with push up
Lateral lunges (7 per side)
Plank with alternate leg lift (7 per side)
30 seconds rest Repeat 3 – 5 times
——————————————–
Speak Your Mind