Warm up 200m walk/ 200m run/ 20m of: Knee hugs/ Butt kicks/ High knees/ Toe walk/ Heel walk/ Shuttle runs Workout 3 rounds of 15 push...

◼️Warm up 200m bike, row and treadmill - as fast as possible on treadmill ◼️Workout 800m run 28 strict pull ups - banded in need 28...

♦️Warm Up On air assault bike OR rower 3 rounds :30 secs hard :30 sec easy 5 inch worms 10 strict pull ups or ring rows ♦️Workout 22...

Warm up 500m bike increasing to fast pace by 250m 400m treadmill jogging if possible 300m row @ fast pace 200m ski @ sprint pace Workout...

Warm up 3 rounds 20 shuttle runs - up and back in length of room 20 kick backs 20 sit ups Workout 2km row for time 4 sets of 6 bench...

Warm up 1km row OR ski erg Workout 5 rounds for time of: 12 bench press 12 leg press 15 step ups / box jumps 15 wall balls Cool down 1km...

Warm up 600m run 400m row 200m cross trainer Workout 21-15-9-9-15-21 of: •Weighted step ups - to box height or lower in need *10kg/15kg...

🔸Warm up 30-20-10 of each Step ups Star Jumps Crunches 🔸Workout 5 rounds 1 minute on each station for maximum repetitions •Box jumps...

🔹Warm up 5 rounds 250m row 1 min rest 🔹Workout 3 rounds for time 20 push press 20-40kg 20 upright rows ” 20 front squats 🔹Cool down...

🌲 Warm Up 10 shuttle runs -side- up room = 1 back =2 etc.... 10 wall balls 8 & 8 of the above 6 & 6 / 4 & 4 / 2 & 2 🌳 Work out 1km run...

🥀 Warm up 200 skips / double unders for time 🌺 Work out 12 minute AMRAP (as many rounds as possible) 20 skips / double unders 2 hand...

🍀 Warm Up 4 rounds 20 squats 15 wall push ups 10 jumping jacks 5 burpee broad jumps 🍃 Workout 4 mins work (AMRAPS - as many rounds as...

🔳 Warm up 1km row 🔳 Workout INTERVAL TRAINING *Repeat 3 times (top through to bottom) 2 mins 20 jump squats 10 Push ups AMRAP burpees...

🔳 Warm up 50 step ups low step -3 planks 40 skips 30 step ups 20 skips 10 step ups 🔳 Work out 1 round of: 600m run 60 skips / double...

🔲 Warm up 1 round through of the workout below at lighter weights and easy pace 🔲 Work out Min 1 ~ 15 reverse dumbbell lunges - 10/15kg...

🤤🥥🍌🍇🍓 Foods 🍳🥩🌽🥦🥑

🍳Warm Up 400m row, 300m ski erg, 200m row, 100m ski erg 🥑Workout 3 rounds of 7 TRX rows 7 box jumps/ step ups 7 push press 20 calorie...

🥗Warm up 800m row @65% of max effort 🌶Workout 10/20/30/20/10 of each (+100m run or 300m bike between sets) - after warming up these...

🍌Warm up 12 minutes treadmill 2 mins jog / fast walk + incline L3 1 min walk 🍉Workout 3 rounds for time 10 cal ski erg 20 step ups /...

Nutrition