Amrap 25
Spicy Rx+
50 Double Unders
10 T2b
50 Double Unders
10 Pull Ups
35/25 Calorie Bike
Add 5 T2b/pull ups each round
MIld RX
35 Double Unders
5 T2b
35 Double unders
5 Pull ups
30/24 Calorie Bike
Add 5 t2b/pull ups each round
Pico
50 singles
5 core movements
50 singles
5 Pull up variation
25/18 Calorie Bike
Add 5 core/ pull up each round
Machine for 2 Min
Down dog Taps – 10
Inchworms with Push – 4
Runners/Hammy Stretch – 4 Each
Groing Stretch – 4 Each
Tin Man RDL’s/ Heel Drives
A Skips – 2
Crossovers – 10
Windmills – 10
Thread the Needles – 8
Thoracic Rotations – 4 Each
KB Farmers Carry – D/B
KB Z Press – 6
Barbell Warm Up:
Good Mornings – 5
Back Squat – 5
Elbow Rotates – 5
RDL’s – 5
Deadlift – 5
Pigeon Pose – 30 Sec
1: Deadlifts – 12
2: KB Farmers Carry – 6
3: KB Z Press – 12
4: Bike – 6 cals
5: Rest
Amrap 25
Spicy Rx+
50 Double Unders
10 T2b
50 Double Unders
10 Pull Ups
35/25 Calorie Bike
Add 5 T2b/pull ups each round
MIld RX
35 Double Unders
5 T2b
35 Double unders
5 Pull ups
30/24 Calorie Bike
Add 5 t2b/pull ups each round
Pico
50 singles
5 core movements
50 singles
5 Pull up variation
25/18 Calorie Bike
Add 5 core/ pull up each round
Amrap 25
Spicy Rx+
50 Double Unders
10 T2b
50 Double Unders
10 Pull Ups
35/25 Calorie Bike
Add 5 T2b/pull ups each round
MIld RX
35 Double Unders
5 T2b
35 Double unders
5 Pull ups
30/24 Calorie Bike
Add 5 t2b/pull ups each round
Pico
50 singles
5 core movements
50 singles
5 Pull up variation
25/18 Calorie Bike
Add 5 core/ pull up each round
1: Tempo Bench(4 both ways)@65% – 5
2: DB Bent Over Flys – 8
3: Rest
4: Temp Bench @70% – 4
5: DB Bent Over Flys – 8
6: Rest
7: Tempo Bench @75% – 3
8: DB Bent Over Flys – 8
9: Rest
10: Tempo Bench @80% – 2
1: Shuttle Runs
2: A-Skips
3: Shuttle Runs
4: Lateral Shuffles
5: Shuttle Runs
6: Burpee with Broad Jump
7: Shuttle Runs
8: Lunge Hop
9: Shuttle Runs
10: Plank to Bear
