Complete 2 rounds:
A] Complete 4 sets. (8 MIN)
20 sec: Alternating Front Steps
10 sec: REST
20 sec: HAF Hikes
10 sec: REST
Rest 60 seconds
B] Complete 4 sets. (8 MIN)
20 sec: Broad Jumps
10 sec: REST
20 sec: High Plank Hold
10 sec: REST
Rest 60 seconds
C] Complete 4 sets. (8 MIN)
20 sec: KB Halos
10 sec: REST
20 sec: DB Front Raises
10 sec: REST
Rest 60 seconds
D] Complete 4 sets. (8 MIN)
20 sec: DB Bicep Curls
10 sec: REST
20 sec: Thigh Killas
10 sec: REST
Up Next in Session B | Week 4
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Week 4 | Wacky Wednesday
EMOM City
1] 10 min EMOM
Odd- 10 DKB Wide Stance Deadlifts
Even- 2 Sprinter Burpees + 6 Sprawls2] 5 min EMOM
8-12 Box Jumps3] 16 min EMOM
45 sec: Jump Rope
45 sec: Plank Hold
45 sec: Slam Ball Over Shoulder Toss
8-10 DKB Clean + Press -
Week 4 | Buck-It Thursday
2 minutes on 1 minute off repeat for 3 rounds.
1. 2 min: Max Distance Run [RPE 7-8]
2. 60 sec: Alt DB Box Step Ups + 60 sec: B-Stance Squats [5+5]
3. 2 min: Alt S/A Swing + Clean + Press
4. 60 sec: DB Viper Press + 60 sec: DKB Gorilla Row
5. 2 min: Rowing Max Cal
6. 60 sec: Max Effort Holl...
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Week 4 | Friday 45's + Tailgate
FRIDAY 45’s + Tailgate
1] TAILGATE - 5 min AMRAP
5 Sprawls
7 K2C
9 Jumping Air Squats2] You spend 45 seconds on each exercise followed by a 15 second rest. Complete 4 rounds with a 60 second rest between each round (24 minutes)
2 Breakdancers + 2 Crab Reach
4 Sprawlees + 4 Shin Hugs
Alt KB S...
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