Endurance August 30th, September 1st and 3rd

Monday August 30th:

Warm Up: 

3:00 min bike + 8 inch worms + 30 walking lunges

1 . 10 rounds for time:

3 burpee box jumps 

6 calorie on the bike 

9 ball slams 

2 . 3:00 on // 1:00 off x 4

200 m run 

Max calorie row 

3 . 3×12 Ab wheel roll outs

3x :30 plank 

Wednesday September 1st:

Warm Up:

500 m row + 20 step ups + 8 inch worms 

1 . 4:00 on / 2:00 off x 4 sets 

12 goblet squats

15 box jumps 

18 DB snatch 

Max Calorie Bike in remaining time. 

2 . 4 rounds for time – you go I go:

150’ sled push 

10 burpees 

3 . 3x

:30 each side plank 

15 sit ups 

10 v ups 

Friday September 3rd:

Warm up: 1x

3:00 bike + 30 walking lunges + 20 push ups 

1 . AMRAP 10:00 

100’ sled drag 

10 cal row 

10 sit ups 

Rest 4:00

AMRAP 10:00 

200’ shuttle run 

10 cal row

5 burpees 

Rest 4:00 

AMRAP 10:00 

8 burpee box jumps 

10 calorie bike 

12 D ball over the shoulder 

2 . EMOM 10:00 

Odd- :30 plank

Even- :30 bike sprint 

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