Warmup:

30 sec bike / slow bear crawl / 30 sec bike / forward leaps

8 min amrap Upper Body

1. 10 Narrow Push Ups

2. 15 Curl and Press

3. 15 Row and Reverse Fly

4. 20 Kickbacks

8 min amrap Lower Body

1. 10 Romanian Deadlift

2. 15 Glute Bridges

3. 15 Weighted Jump Squat to Front Lunge

4. 20 Side Lunges

8 min amrap Total Body

1. 5 Manmakers

2. 10 Step Up knee drive

3. 15 push-up Plank jacks

4. 20 reverse lunge overhead press

8 min amrap Cardio

1. 20 Tuck jump

2. 20 Star Jumps

3. 30 Crossbody High Knees

4. 50 Mountain Climbers

Core

This round is timed with everyone doing each exercise together.

• 30 seconds Plank

• 30 reps Scissors

• 30 seconds Plank

• 30 reps Bicycles

Repeat once more for a 4 minute round

strength: pick one move from each section- increase weight. Amrap remainder of time