No Equipment
Legs / Cardio
Air Squats for time.
Air Squats / 400
Notes:
This is just a quick workout that tests your cardio and legs. Go for as fast a time as possible.
Choose 1 exercise ( Push-ups, Air Squats or Burpees )
Do chosen exercise per minute at the top of every minute.
Each minute add an additional rep. ex: 1 - 2 - 3
Go until you can’t complete the required reps in a minute.
4 sets. Do all three exercises back to back to complete one set.
Incline Dumbbell Press / 3 x 8
Dumbbell Pullover / 3 x 8
Incline Push Up / 3 x 10
Complete the full workout for time.
1 mile run
Pull-Ups / 100
Push-Ups / 200
Air Squats / 300
1 Mile Run
First round is 21 reps, second is 15 reps and third is 9 reps of each exercise. Complete for time.
Thrusters / 21 - 15 - 9
Pull Ups / 21 - 15 - 9
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
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)