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