Endurance September 6th, 8th, 10th

Monday September 6th:

Warm up:

3:00 bike + 20 jumping lunges + 20 sit ups + 8 inch worms

1 . 8 rounds for time:

4 burpee box jumps 

8 calorie bike 

12 sit ups 

2 . 14:00 amrap

20 cal row

20 kettlebell swings 

20 air squats 

3 . 3 sets 

:30 plank 

10 v ups 

:20 hollow hold 

Wednesday September 8th:

Warm up :

2 rounds 

200 m run

8 inch worms 

16 box step ups 

1 . 2 rounds for time 

40 cal row 

30 box jumps 

20 burpees 

10 wall balls 

2 . E2MOM x 8 

1:15 on / :45 off – bike effort 

3 . 3 sets 

:30 side plank each

20 sit ups 

10 push ups 

Friday September 10th:

Warm up :

3:00 bike + 20 squat jumps + 15 V ups + 8 inch worms 

1 . 10:00 amrap 

400m row

10 D ball box step ups 

10 box jumps 

Rest 4:00 

10:00 amrap 

400m row

12 sit ups 

200’ D ball carry

Rest 4:00 

10:00 amrap 

400m row 

200m run 

10 wall balls 

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