Monday 30.3.20

AMRAP 6

5 sit ups

10 kettlebell swings or dumbbell snatch

15 air squats


Rest 1 minute


AMRAP 6

10 plate/object overhead box step-ups @ 24/20”

10 plate/object ground to overhead


Rest 1 minute


For time

1 mile run


Split squat

3 sets of 10-12 reps per leg

*Step back into a lunge, your front foot elevated by 2" and your back foot on the ground. Stay in this position and squat up and down without returning your feet

**dumbbells/weight in each hand

Rest 1 minute between legs

Rest 90 seconds between sets


Cossack squat

3 sets of 6-8 reps (3-4 per leg) @ 3333 tempo

*hold kettlebell or weight in goblet position

Rest 2 minutes between sets


Single leg glute bridges

3 sets of 10-12 reps with 3 second pause at the top of each rep

Rest 1 minute between legs

Rest 90 seconds between sets

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