JM + WarmUp (160 club) 2 teams – one works for 1m while the other rests for that min, then switch places. Do each of these 4 exercises for 1mBonus rest of 15s extra after the 4. Total of 6 rounds Deep Box SquatsDeep Box Squat JumpsDL’s (bar/trapbar)SwA Every round increase weight(s) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 45s work, 15s rest. Extra 30s rest every 12 movesSw2h WM-R PushupsPpR DL-sumo TuckJumpsSnL GuS-R MrSwA SqG Situpsrest 30sSwR BrS LungeLSwL SqP-L SqJPpL SqP-R InchwormCR GuS-L SqBwrest 30sC+P-L BrRev DiveBomberPushupsSnR WM-L LungeRCL Burpee BrWC+P-R DgnLungeA Dips HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 45s work, 15s rest. Extra 30s rest every 12 movesSwA 1L-DL-R LungeRPpL DL-sumo SitupsSnR DgnLungeA(Weighted) JaLCL GuS-L DgnLungeLrest 30sPpR GuS-R MrSnL WM-L SqBwCR SqP-R DgnLungeRC+P-L 1L-DL-L SqJrest 30sC+P-R WM-R PushupsSwL TacfitCrab BpSwR SqG LungeLSw2h SqP-L Dips HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Basic8 pyramid using 1-handed moves Sw,C,Pp,Sn 1-10-1(20kg)GuS pyramid (med to heavy) 1-7-1 14 mins in the red zone!! HRMax= 168 kcal= 917
JM + WarmUp (160 club) An extension/combination of the 2 previous workouts5 markers at 7.5m Using the basic10 template (basic12 if you have time)…Do…KB 4reps, run to 1st marker, 1 burpeeKB 8reps, run to 2nd marker, 2 burpeesKB 12reps, run to 3rd marker, 3 burpeesKB 16reps, run to 4th marker, 4 burpeesKB 20reps, run to 5th marker, 5 burpeesthen next KB exercise HRMax= 172 kcal= 1104