04-08/09/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Metcon

20min AMRAP

200/100m Run

20 Burpee Box Step up

20 Alt DB Snatch

20 DB Russian Twist

Cool Down

Tuesday

Warm-Up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Metcon

"Skittles'"

3 Sets:

8:00 minute AMRAP

200m Run

20/10 Calorie Echo Bike

20 American Kettlebell Swings 12/8kg

15 Ring Row

Rest 2:00 minutes between sets

*Always start back at the 200m Run

Cool Down

Wednesday

Warm up

For Quality

1:00 Choice Cardio

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 Ring V-Outs

5 Box Step up

Metcon

"Hal L"

20:00 EMOM

min 1: 100m Run

min 2: 20 DB Renegade Rows 22.5/15kg

min 3: 30 Abmat Sit-Ups

min 4: Rest

Cool down

Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Metcon

“Jasmine”

For Time:

1000m Bike

100m Run

750m Row

1000m Bike

100m Run

750m Row

1000m Bike

100m Run

7500m Row

Time Cap: 20:00 Minutes

Cool Down

Friday

Warm Up

100m Run

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Metcon

"Mitty"

Every 5:00 minutes, 4 Sets

20/16 Calorie Row

400m Run

16/12 Calorie Echo Bike

Cool Down