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Warm Up
In 4 Mins Complete
200m Object Run (30s out, 30s in)
30 Lunges – no weight
20 Russian Twists*
20 SL V Ups
AMRAP Bench dips
*down and back = 1
Butts and Guts
3 Rounds
45s work: 15s Rest
Supermans
Plank Drag with odd object
WOD – (22 Minutes)
In 6 Minutes Complete
400m Run
30 Weighted Lunges
200m Odd Object Run
Then AMRAP
Single Leg V-ups
Rest 2 Minutes
In 6 Minutes Complete
400m Run
30 Weighted Lunges
200m Odd Object Run
Then AMRAP
Bench Dips
Rest 2 Minutes
In 6 Minutes Complete
400m Run
30 Weighted Lunges
200m Odd Object Run
Then AMRAP
Russian Twists
Coaches Tip – Ideally you have 1+ minute to accumulate reps of each AMRAP exercise
Extra Work
Accumulate 5 mins between legs in Single leg glute bridge hold. Add weight and bands to increase difficulty