WARM-UP:
400m run (1:00 out/1:00 back)
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1 Set of fence drills
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3 rounds:
8 Lunge to instep
8/8 Lateral Step Up
8 Straight Leg Sit Up
20 Goblet Loaded Lateral Monster Walk
10/10 Single Leg Glute Bridge
HOME GYM:
25:00 amrap
800m run (2:00 out/2:00 back)
6 Devils Press
12 Step Ups
24 Double Unders
*Devil press can be dual dumbbell or single with alternating sides
DB/KB/MB:
25:00 amrap
800m run (2:00 out/2:00 back)
6 Devils Press
12 Suitcase Weighted Step Ups
24 Double Unders
*Devil press can be dual dumbbell or single with alternating sides
BODY WEIGHT:
25:00 amrap
800m run (2:00 out/2:00 back)
6 Burpee + Odd Object Ground to Overhead
12 Suitcase Weighted Step Ups
24 Double Unders
*perform a burpee, grab your odd object and lift it from ground to overhead
