4 PAX total
Warm Up- 30 Jumping Jacks; 20 Merkins; 1/2 mile jog
Round 1: 15 minute AMRAP/ 10 reps per exercise
KB Swings, Rack Squats (5 each arm), One Arm Shoulder Press (5 each arm), One leg KB Deadlift (5 each leg), One Arm Row (5 each arm)
Round 2: 15 minute AMRAP Combo
50 KB Swings
10 Rack Squats (5 each arm) + One Arm Shoulder Press (5 each arm)
10 One leg KB Deadlift (5 each leg) + One Arm Row (5 each arm)
40 KB Swings
10 Rack Squats (5 each arm) + One Arm Shoulder Press (5 each arm)
10 One leg KB Deadlift (5 each leg) + One Arm Row (5 each arm)
30 KB Swings
10 Rack Squats (5 each arm) + One Arm Shoulder Press (5 each arm)
10 One leg KB Deadlift (5 each leg) + One Arm Row (5 each arm)
20 KB Swings
10 Rack Squats (5 each arm) + One Arm Shoulder Press (5 each arm)
10 One leg KB Deadlift (5 each leg) + One Arm Row (5 each arm)
10 KB Swings
10 Rack Squats (5 each arm), One Arm Shoulder Press (5 each arm)
10 One leg KB Deadlift (5 each leg), One Arm Row (5 each arm)
Round 3
Forward Plank walks- 30 ft
Backward Plank Walks- 30ft
Duck Walk- 60 ft
Dive Bombers- 10
Crunch Extenders- 10