Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Midline (10 mins)

 3 Rounds:

• 20sec Bottom of Dip Support Hold
• 25sec Back Extension Pulses
• 30sec Handstand Shoulder Taps

Part 3 – Gymnastics (10 mins)

“Clotheslines”

• AMRAP 10:

  • 2 Dips
  • 2 Strict Chins
  • 2 Box Jump Overs (24/20)
  • 4 Dips
  • 4 Strict Chins
  • 4 Box Jump Overs (24/20)

*Up by 2’s until finish

Part 4 – Steady State (25 mins)

Focus is on Building Aerobic Base to improve all around FITNESS, RECOVERY & HEALTH!

• Each week work at a different Conditioning Station.
• Turn the Music up, Settle into a steady pace & hold on for the long haul.
• Have Fun with up to 8 Friends @ each Station

Station 1: Running – Bundle up for an outdoor run OR get down & dirty on the turf! 🏃🏼‍♀️

• B: 3 Lengths/Minute
• I/M: 4 Lengths/Minute
• A: 5 Lengths/Minute

Station 2a: Rowing – Hold on tight! Enjoy the view 🚣🏼‍♂️

• B: 3:00/2:30
• I/M: 2:30/2:15
• A: 2:15/2:00

Station 2b: Biking – Strap up tight & enjoy the ride! 🚴🏼‍♂️

• B: 3:00/2:30
• I/M: 2:30/2:15
• A: 2:15/2:00

Station 3: Circuit – Don’t Stop the PARTY! 🔥 Keep moving…..

• Skips – 100 Reg, 50e Leg, 100 Boxer, 50 DU/100 Reg
• Climbers – 100 Reg, 50 Cross Body, 20 Spider, 10 Burpees
• Boxes – 50e Toe Taps, 50e Up-Dn, 50e Crossover, 50 Lateral Toe Taps, 50 Touch Downs
• BOSU Med Ball – 10 Swings, 10e Axe Chops, 10e Over & Back, 10 Thrusters

BONUS – OLY Lifts – Week 4

Part 1 – Clean & Jerk

• 1 set x 1 rep @ 100%
• 1 set x 1 rep @ 85%

Part 2 – Pause Front Squat

• 4 sets x 2 reps @ 82.5%