11

Bck

{

Limited Equipment

}

Back / Bicepts

Do 4 rounds. Completing the circuit before taking a one minute rest.

Pull Ups / 4 x 10

Bent Over Row / 4 x 10

Seated Hammer Curls / 4 x 10

Notes:

Scale your pull ups depending on your current capability. If you can't do pull-ups yet, do banded pulldowns or underhand bar rows.

09

Ani

5 rounds for time. Go back to back from Double Under to Sit Up.

Jump Rope  / 50 / 40 / 30 / 20 / 10

Sit Up / 50 / 40 / 30 / 20/ 10

06

Cndy

20 Minutes of as many reps as possible (AMRAP)

Pull-ups / 5

Push-ups / 5

Air Squats / 15

08

Sqt

Air Squats for time.

Air Squats / 400

05

Cbo

Complete 5 rounds for time.

Dumbbell Snatch to Squat / 8

Box Step Up / 14

Burpee / 12

10

Lqb

5 rounds, one minute rest between sets. A set is both exercises back to back.

Squat (Barbell or Dumbbell) / 5 x 10

Lunge (Dumbbell) / 5 x 10 (each leg)

12

Trbi

Complete all exercises back to back, rest one minute between circuits.

Twisted Standing Dumbbell Curls / 5 x 8

Dumbbell Skull Crushers / 5 x 10

Hammer Curls / 5 x 12

Bench Dips / 5 x 14