Core: 10 minutes 2x each

-Straight legged sit up  -Plank with airplane arms  -Hollow hold  -Side plank hip dips -Plank shoulder taps


AMRAP 1: 12 minutes 
20 speed skaters 
12 jump squats 
20 jumping jacks
10 T-stand w/side hinge

AMRAP 2: 12 minutes 12 each 
Single leg lateral hop
KB single leg deadlift
DB single leg squat touchdown
Reverse lunge to balance 

Core: 10 minutes 

-In & out crunches  -Butterfly crunches  - Glute bridge rockers  -High plank hold  -Superman flutter kicks (2x for each movement)


AMRAP 1: 12 minutes 12 each
200M row
TRX squat to row
TRX alligators
Single leg balance with clock arms


AMRAP 2: 12 minutes 12 each
12M High knees 
TRX reverse mountain climbers 
Side plank under over 
Star burpee

Core: 10 minutes :40W :20R
-In & out crunches -Glute bridge two way leg swing -High plank airplane arms -IYW  -Glute bridge march

AMRAP 1: 15 Minutes 12 each
Row 500M
TRX power pull
TRX alligators
SL balance with clock arms 

AMRAP: 15 minutes 12 each
High plank with airplane arms 
TRX reverse mountain climbers 
DB strict press
DB front to lateral raise 

Core: 10 Minutes :40W :20R
-High plank hold  -Side plank over unders  - Glute bridge to abductions -Superman flutter kicks  -Glute bridge march

AMRAP 1: 15 Minutes 12 each
Front lunge to balance 
Side balance kick out
KB SL deadlift
KB front racked squat

AMRAP 2: 15 Minutes 12 each
KB suitcase deadlift
BW rainbow lunges 
Cossack squat
DB sumo squat 

Core: 10 minutes :40W :20R
-Russian twist - Hi-lo plank  -Side plank crunch  - Hollow hold rockers  -Glute bridge march

AMRAP 1: 15 minutes 12 each
Cone figure 8's 
Run-shuffle-run w/cones
KB swing
Box jump

R2: 3/3 :45W :22R
Battle rope alternating wave
Battle rope lateral waves
Battle rope jumping jacks

AMRAP 3: 15 minutes 12 each
TRX pistol squat
DB snatch & press
TRX atomic pushup
Two legged bound

Core: 10 Minutes :40W :20R
-Hollow hold -Russian twist -Glute bridge march -Side plank hip dip -BirdDog

R1: 3/3 :40W :20R
Frankenstein walk
Gorilla walk
Scapula pushup

AMRAP 2: 15 Minutes 12 each
Inchworm
Pop-up squat
KB farmers walk (12M)
Bear crawl (12M)

R3: 4/4 :45W :22R
Ropes: Waltz lunge with alternating waves
Duck walk
Ropes: circles (switch halfway)
DB renegade row

Core: 10 Minutes :40W :20R
-Side plank hip dip -Sprinters crunch -hi-lo plank - BW toe touches -Reverse snow angel

AMRAP 1: 15 Minutes 12 each 
KB figure 8
DB squat, catch & press
DB kneeling press
High knee Heisman 

AMRAP 2: 15 Minutes 12 each
Burpee with star jump 
KB windmill 
KB unilateral farmers walk
KB bottoms up press 

Core: 10 Minutes :40W :20R
-High plank -Side plank hold  -Hollow hold  -Glute bridge hold  -Around the world plank

AMRAP 1: 15 minutes 12 each 
Mobility mountain climbers
KB swing
KB Turkish get up
Lateral line jumps 

AMRAP 2: 15 Minutes 12 each 
Upper body Spiderman pushup
DB snatch and press
Carioca
Burpee breakdown with pushup 

Core: 10 Minutes :40W :20R
-Handwalkouts -Plank toe taps  -Hollow hold rockers  -Glute bridge to abductions  -Supermans

AMRAP 1: 15 Minutes 
12M Frankenstein walk
12M Side shuffle
12 push-ups
12 Rolling forearm plank

AMRAP 2: 15 Minutes
12 Squat to ball
12/leg Lateral lunges
12/leg Power knee drivers
24 Skaters
​

Core Warm up: 10 minutes :40W :20R
-C sit curving  -Russian twist  -Glute bridge hold
-Glute bridge march  -Hollow hold  -High plank hold
-High plank airplane arms  -See-saw plank
-Superman reps  -I Y W

R1: 3/3 :40W :20R
3-way hip swing
Frankenstein walk
Gorilla walk

R2: AMRAP 12 Minutes 12 each
Cone drill: Cone alley (Set up 6-8 cones in a zig zag pattern. Beginning at cone one, sprint to the next, back pedal to the 3, sprint to the 4th, etc.)

Cone drill: Run shuffle run (place 4 cones, 4 yards away from one another, sprint to one, shuffle between the next and sprint to the last)

Finish with: 
Jump lunges 
Tuck jumps

R3: 4/4 :40W :20R
Ropes: Power slam
Duck walk
Ropes: Lateral waves
Box jumps