Category Archives: OpenWorkouts

run 400 meters:
10 air squats - front lunge DOWN 5 squat jumps 5 hanging k2E
10 air squats - side lunge BACK 5 squat jumps
10 air squats - burpee board jumps DOWN 5 squat jumps, 5 hanging K2E

2 person partners
split evenly - cant move on util both are finished with the movement

100 calorie ROW OR BIKE (must do both)
10 burpees
100 wall balls 20/14, 14/10
10 burpees
100 K2E
10 burpees
100 ball slam 40/30, 30,20, 20/10
10 burpees
100 push ups
10 burpees
100 calorie ROW OR BIKE (must do both)

on own: ride or row for 4min
hanging stretch 10 second dead hang to inch worm 5x
10 air squats - 10 sec wall sit - 10 air squats

15 MINUTES on the clock
Hand Stand Hold
30 sec [10 hold / 20 rest] Hand Stand Walk

12 min emom
45 / 15
odd:1,3,5,7,9
bear complex

even: 2,4,6,8,10
burpee bar jump over...