Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility:

30 seconds Arm Circles both directions
30 seconds Leg Swings per side
30 seconds Ankle Stretch per side
30 seconds Prayer Stretch
30 seconds Wrist Stretch per side
30 seconds Hip Flexor Stretch per side

Movement Prep:

10 Air Squats
10 Sit-ups
10 Step-ups
10 Push-ups
5 Burpees

WOD

45 Minute AMRAP

Teams of 4 – 2 work / 2 rest – switch as needed

COMPETITIVE

400m Run
100 Air Squats
80 Sit-ups
60 Alternating Step-ups (24/20)
40 Push-ups
20 Burpees

PERFORMANCE

400m Run in Pairs
80 Air Squats
60 Sit-ups
60 Step-ups (20/20)
30 Knee Push-ups
20 Burpees

LIFESTYLE

200m Run or 100m Fast Walk
80 Air Squats
60 Crunches
60 Step-ups
30 Elevated Push-ups
20 No Push-up Burpees

Form

  • Stay tight through the core on squats and push-ups.
  • Switch before failure. Keep reps snappy.
  • Keep moving ;  don’t burn out early.

Stimulus

Team grinder with steady pacing. Built-in rest allows intensity from each pair.