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.
Complete 1,000 box step ups for time.
Box Step-Ups / 1,000
(Wear a weight vest)
Complete the full workout for time.
1 mile run
Pull-Ups / 100
Push-Ups / 200
Air Squats / 300
1 Mile Run
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)
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
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
Complete 5 rounds for time.
Dumbbell Snatch to Squat / 8
Box Step Up / 14
Burpee / 12