Workout 1

Dynamic Warm Up:

3 Rounds

20 box toe touches

10 V-ups

10 half burpees


50 Double Unders/150 single Jump

40 Goblet Squats

30 Sit-Ups

20 Push-Press Dumbell or Barbell

10 Overhead Walking Lunges KB or DB

Then go back up… 20 Push-Press, 30 Sit-Ups, 40 Goblet Squats, 50 Double Unders

Workout 2

Dynamic Warm Up:

Row/Bike/Stairs 3:00

20 Side to Sides

20 Rainbows


20:00 AMRAP (as many rounds as possible)

5 Hang Cleans


15 Box-Jumps

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