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| |
| Elapsed Exercise Time (Min) | Exercise Description | Work Time | Rest Time |
|---|---|---|---|
| Warm Up (Min 0) | Neck, wrist, & ankle circles, march in place, hip circles, jumping jacks, arm circles Slow sumo squats, donkey kicks, bird/dogs, 20 sec plank, light jog in place |
10 min | |
| AMRAP Set 1 (Min 10) | 20 Jumping Jacks 6 Goblet Squats 8 TRX Chest Press 10 Plank Frog Hops |
6 min | |
| Rest Interval (Min 16) | 3 min | ||
| AMRAP Set 2 (Min 19) | 20 Butt Kicks 6 Dumbbell Step-ups 8 TRX Rows 10 Med Ball Russian Twists |
6 min | |
| Rest Interval (Min 25) | 3 min | ||
| AMRAP Set 3 Min 28 |
20 High Knees 6 Barbell Deadlifts 8 Dumbbell Push/Press 10 Plank Knee Drives |
6 min | |
| Rest Interval (Min 34) | 3 min | ||
| AMRAP Set 4 Min 37 |
20 Skaters 6 Box Jumps/Jump tucks 8 TRX Bicep Curls 20sec High Plank |
6 min | |
| Rest Interval (Min 43) | 3 min | ||