🔴Warm Up 3 rounds 10 calories - row, ski or air assault bike 10 inch worm 10 sit ups 🔴Workout 1 minute on each station for max...

♦Warm Up 400m row 200m run 4 minutes of skipping or double under practice ♦️Workout 4 rounds for time of: 12 TRX rows 12 handstand push...

♦️Warm Up 5 minutes intervals on the treadmill, 200m run-100m walk ♦️Workout 21-18-15-12-9-6-3 Calories row/ski Ab Mat sit ups Dumbbell...

♦️Warm Up spend 2 minutes on each for quality of movement Wall balls TRX or ring rows Toes to bar or wall Air assault bike ♦️Workout 60...

🔵Warm Up For 8 minutes complete 2 burpees, 2 Squats, 4 burpees, 4 Squats .... etc. See how high you can get 🔵Workout 10 rounds 10...

🔴Warm Up 5 minutes skipping practice 🔴Workout 18 minute AMRAP (as many rounds as possible) 200m run 9 deadlifts - 50/70kg if possible...

🔴Warm Up 3 rounds 1 minute on cardio machine 20 air squats 10 inch worms 10 ring rows 🔴Workout 21-15-9 of Dumbbell curl and press -...

🔹Warm up 3 rounds 10 squats 10 inch worm 10 barbell goodmornings Then - warm up the below workout movements 🔹Workout 22 minute AMRAP...

🔵Warm up 10 minutes on the treadmill, walk 200m, run 200m 🔵Workout 30-20-10 of each Box jumps / step ups push ups back squat tricep dip...

♦️Warm up 800m row ♦Workout 50-40-30-20-10 double unders / single skips (double the reps) sit ups rest 3 mins then; 50 burpees for time...

🔹Warm Up 500m row 20 burpees / or 30 kick backs 🔹Workout 100 double unders / single skips 1km run 80 step ups 500m run 60 sit ups 250m...

🔴Warm up 1km Run (200m Run, 100m walk until 1000m reached) 🔴Workout 20 minute AMRAP (as many rounds as possible) 400m bike 12 shoulder...

🔥Warm Up Tabata Air assault bike 20 seconds work 10 secs rest - 8 rounds (push yourself and try to keep the same intensity each 20 secs)...

Nutrition 👀

🔴Warm Up 100 skips 80 high knee runs 60 star jumps 40 heels to butt 20 burpees / kick backs 🔴Work out AMRAP (as many rounds as...

🔵Warm Up 400m row, 300m ski, 200m Run, 100m cross trainer 🔵Workout 3 rounds for time 400m run 21 kettle bell swings - 16kg/24kg if...

♦️Warm Up 3 rounds 400m run, 20 kettlebell deadlifts (light weight) 15 step ups - 4 planks, 10 sit ups ♦️Work out 2 - 12 minute EMOM’s...

✳️Warm up 5 rounds of 5 inch worms 5 banded side steps each direction 5 air squats 5 push ups ✳️Workout *This is a benchmark workout that...

✳️Warm up (treadmill 10 mins then;) Back squats 4 by 4 reps of warm up *increasing each set if possible 10 by 2 reps working weight...

✳️Warm Up 400m run, 20 sit ups, 300m run,15 sit ups, 200m run, 10 sit ups ✳️Workout 200m row 20 dumbbell push press 400m row 20 dumbbell...