2minutes rest btw A, B, & C, starting from the top each time
A. 4 minute AMRAP of Box Jumps, Dumbbell Push Presses, Dumbbell Swings, and more
As Many Rounds and Reps as possible in 4 minutes:
– 15 Box Jumps
– 30 Dumbbell Push Presses
– 30 Dumbbell Swings
– 30 V-Ups
– 20 Sandbag Over Shoulders
– 30 Calories of Rowing
– 30 Dumbbell Box Step-Ups
– 30 Ring Rows
Same DB throughout. Keep the SB fast
B. 7 minute AMRAP of Box Jumps, Dumbbell Push Presses, Dumbbell Swings, and more
As Many Rounds and Reps as possible in 7 minutes:
– 15 Box Jumps
– 30 Dumbbell Push Presses
– 30 Dumbbell Swings
– 30 V-Ups
– 20 Sandbag Over Shoulders
– 30 Calories of Rowing
– 30 Dumbbell Box Step-Ups
– 30 Ring Rows
Same DB through out. Keep the SB fast
C.
For Time:
– 15 Box Jumps
– 30 Dumbbell Push Presses
– 30 Dumbbell Swings
– 30 V-Ups
– 20 Sandbag Over Shoulders
– 30 Calories of Rowing
– 30 Dumbbell Box Step-Ups
– 30 Ring Rows
Time Cap: 15 minutes
Same DB through out. Keep the SB fast
D. Tabata Bikes, Bodyweight Walking Lunge Steps, and Pistols for 4 x 12/8s
4x intervals of 12s work, 8s rest, with 60s break between movements.
– Bike
– Bodyweight Walking Lunge Step
– Pistol
Score is the total reps performed across intervals.
Rest 1minute after all 4 intervials have been completed before moving on to the next.
