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.
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
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
20 Minutes of as many reps as possible (AMRAP)
Pull-ups / 5
Push-ups / 5
Air Squats / 15
Complete the full workout for time.
1 mile run
Pull-Ups / 100
Push-Ups / 200
Air Squats / 300
1 Mile Run
Complete 5 rounds for time.
Dumbbell Snatch to Squat / 8
Box Step Up / 14
Burpee / 12
Complete 1,000 box step ups for time.
Box Step-Ups / 1,000
(Wear a weight vest)