WARMUP
200m jog
5 air squat jumps
5 push ups
air squats
200m row
5 air squats
5 burpees
5 air squats
10cal bike
5 air squat jumps
5 kb swings - lite weight
5 air squats
5 air squat jumps
5 push ups
air squats
200m row
5 air squats
5 burpees
5 air squats
10cal bike
5 air squat jumps
5 kb swings - lite weight
5 air squats
2 person Partners
5-3-1
Partner's can split however they like but both need to complete the movement prior to moving on.
5 ROUNDS
5 HSPU (HS HOLD, 10 HRPU)
10 CTB pullups (ctb jump ups)
15 Wall balls 20/14, 14/10, 10/8
20 Calorie Row
RUN 400m
5-3-1
Partner's can split however they like but both need to complete the movement prior to moving on.
5 ROUNDS
5 HSPU (HS HOLD, 10 HRPU)
10 CTB pullups (ctb jump ups)
15 Wall balls 20/14, 14/10, 10/8
20 Calorie Row
RUN 400m
3 ROUNDS
5 OH Squat 115/75, 95/65, 85/55, 75/45, 65/35
10 Bar Jump Over
15 Push Press - same weight as above
20 Cal Bike
RUN 400m
1 ROUND
5 Rope Climbs legless, w legs, pull up from floor
10 wall climbs
15 T2B
20 ball slam 30/20, 20/10
RUN 400m
DAY 18 of 20 for 100 ABs a day challenge
50 v sit-ups
50 weighted sit ups
50 v sit-ups
50 weighted sit ups
