HOME WORKOUT
Warm-up
3x
30 High Knees
20 alt V-Up
10 Scapula Push Up
5 Broad Jump
30 High Knees
20 alt V-Up
10 Scapula Push Up
5 Broad Jump
Metcon (AMRAP – Rounds and Reps)
dec
0-5 mins – 50 burpee’s – rest in the remaining time
5-10 mins – 5 Min AMRAP of 30 air squats + 15 sit-ups
Metcon (AMRAP – Rounds and Reps)
10-15 mins – 50 step ups into max KB snatch
15-20 mins – 5 Min AMRAP of 30 air squats + 15 sit-ups- SCORE
20-25 mins – 50 burpee’s – rest in the remaining time
25-29 – Tabata frog pumps
• If you don’t have anything to step on, then it’s 50 reverse lunges. No KB no problem, backpack ground to overhead
15-20 mins – 5 Min AMRAP of 30 air squats + 15 sit-ups- SCORE
20-25 mins – 50 burpee’s – rest in the remaining time
25-29 – Tabata frog pumps
• If you don’t have anything to step on, then it’s 50 reverse lunges. No KB no problem, backpack ground to overhead
