5min Cardio machine or Shuttle run
2 min break then
2 Rounds of: (Finish all the stations then do a second round)
all the following:
AMRAP 4min
Row 10/8 cals
Jump Lunges 12 reps (6/side)
Inchworm Pushup 6 reps
1.5min Break
AMRAP 4min
Bike 10/8 cals
Goblet Squat 8 reps 53/35
Dumbbell Gorilla Row 8 reps (R+L=2) 53/35
1.5min Break
AMRAP 4
Ski 10/8 cals
Box Step up 8 reps (4/side)
Burpees 5 reps
1.5min Break
AMRAP 4 min
Run 10/8 cals
Hanging Knee tuck 12 reps
Dual Russian Kettlebell Swing 6 reps 53/35lb
1.5min Break
repeat all!!
make sure P1 finishes his cardio before P2 finishes the 2 exercises. Calories can be adjusted between 8 and 10 calories to ensure proper flow of the workout between teammates.