Tuesday
Warm-Up.
Every minute, on the minute, for 10 minutes (2 sets) of:
Minute 1 – Wall Slides x 5 @ 3030
Minute 2 – Bear Crawl x 20-25 yards
Minute 3 – Handstand Hold (or Wall Runs) x 30-45 seconds
Minute 4 – Scapular Pull-Ups x 10
Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)
A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
Boom Lite
A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press
If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.
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