Sunday November 1, 2015

4 Sets of the following:
30 Seconds of Burpees
rest 10 seconds
30 seconds of Plank Walk-Outs or Planks
rest 10 seconds
30 Seconds of Box Jumps
rest 10 seconds
30 Seconds of Ball Slams or In-Place Lunges
rest 30 seconds
Total Time: 12 Minutes
+
Rest 3 Minute
+
AMRAP 6 Minutes of the following:
Row 150 Meters or Airdyne 10/8 Calories
10 Wall Balls or Goblet Squats
*Keep track of each round completed*
+
Rest 3 Minute
+
3 Sets of the following:
30 Seconds of Kettlebell Swings
rest 10 seconds
30 Seconds of Russian Twist
rest 10 seconds
30 Seconds of Sit-Ups
rest 10 seconds
30 Seconds of No Push-Up Burpees
rest 30 seconds
Total Time: 12 Minutes
+
Rest 3 Minute
+
AMRAP 6 Minutes of the following:
Row 150 Meters or Airdyne 10/8 Calorie Airdyne
10 Wall Balls or Goblet Squats