Group Warm-up 

• • 300 m Run then 2 rounds of…
  • 20 Jumping Jacks
  • 20 Air Squats
  • 20 Alt Lunges (10/10)
  • 300 m Run then 2 rounds of…
  • 20 Shoulder Taps
  • 20 Long Sit-ups
  • 10 Up Dog/ Down Dog

Workout – AMRAP

AMRAP each triplet fro 10 min and take 2 min rest in between.

• Triplet #1
  • 6 DB Floor Press
  • 12 KB Gorilla Rows (6/6)
  • 24 Split Jumps (12/12)
• Rest 2 min
• Triplet #2
  • 6 Inverted Rows
  • 12 Box Jumps
  • 200 m Ski
• Rest 2 min
• Triplet #3
  • 6 DB Hang Squat Clean
  • 12 Plank Jacks
  • 200 m Run

Cardio Finisher

20 sec work/ 10 sec rest x 4 rounds

• • Half Burpees
  • Mountain Climbers
  • High Knees