Workout 1/3

Warm Up

3 Rounds of 

30” Plank

5 Push Up to Downdog

10 Bird Dog (5+5)

15 Air Squats

A. 7 Minutes Amrap:

9 Squat Jumps

12 2x KTB/DB Deadlifts 

9 Arch Rocks

B.7 Minutes Amrap:

12 Tuck Ups

9 Hollow Rocks

12 Ktb/Db/Plate/ Object Swings

C.7 Minutes Amrap:

9 Floor Pike  Push Ups / HSPU

12 Push Ups with one Arm on KTB (6R+6L)

9 Elbow Plank Jacks

D. 7 Minutes Amrap:

9 /each leg Back Step Lunge and Jump

12 Jump Squat Turns [90 degrees]

9 High Jumps with 45°squat

E. 4-5 Sets: 

15 db bicep curls 3010

rest 45” between sets

Rest 2-3 minutes between A-B-C-D-E