AMRAP. 1 Min ON: 30 sec OFF. 3 Rounds.

Bike or Row (cals)

Push-up

Skier Lunge Jump RL=1

Pull-up

Burpee Over Box

*Rotate to next movement after each movement.

Complete: 4X10 on each. Rest 60-90 sec after set.

C1:

MB Hip Abduction RL=1

MB Hip Extension RL=1

C2:

DB Stiff Leg Deadlift (55/35’s)

TRX Hamstring Curl

C3:

Goblet Squat (70/55)

MB Hip Flexion RL=1

*After each circuit, do:

10X- Declined Leg Raise

10X- Ceiling Touch

10X- Starfish Sit-up RL=1

Complete: 14-12-10-8-6.

Chin-up

Bike (cals)

BB Reverse Grip Inclined Low Row (135/105)

Row (cals)

DB Bicep Curl (25/15’s)

Run 200Y

DB Hammer Curl (25/15’s)

Bench Press- 75X@65% or 165/85

*Complete in as few sets as possible.

Everytime you rack, complete:

10X- Burpee

10X- DB Skull Crusher (35/25’s)

10X- KB OH Tricep Extension (70/45)

10 cal- Bike or Row