MISSION WORKOUTS

AMRAP - WHOLE BODY

WARM UP

10 Minutes AMRAP (As Many Reps As Possible) in 10 minutes

10 Calories on the bike/row machine or 50 Jump Ropes

10 Wall Ball Tosses (Squat to toss Med Ball over head above wall)

10 Box Jumps

Lower Body - Repeat 3x

16 - Walking lunge with Med Ball over head (count 1-1, 2-2, etc.)

16 - Reverse lunge holding KB or weight (Single 12-14 KB or 2-10 lb weights)

16 - Staggered leg dead lift (At least 2 - 15+ lb weights)

Cardio Burst 150 Jump Ropes 

Upper Body - Repeat 3x

20 - Incline Press (Slow and in control)

20-  Cable lat pulls - after 20 hold for 20 seconds

20-  Forward glider walks (can use towels if no gliders available)

Cardio Burst 150 Jump Ropes

BOOTY BUSTER - Repeat  2 x

25 Banded Fire Hydrants each side then pulse 25 

25 Squat holding KB (stay in squat) and step back each leg 

ABS

10 each side - Banded Tick Tok Abs (make sure you extend hands up over head and then tic-tok

1 minute plank

50 Mountain Climbers (count 1-1, 2-2, etc.)