Warm-up

5-10 minutes of cardio of your choice… this can be just walking, we just want you to get moving 🙂

Flow

Functional Fitness

12 minutes amrap

• 30 double unders or 60 single unders
• 15 dumbell snatch

*if you are working on your double unders practice them for 5-10 minutes as your cardio warm-up

Finisher #1

8×8 every minute on the minute

• minute 1-8: 8 Arnold press with 3 sec negative
• minute 9-16 : 8 skull crusher with 3 sec negative

Finisher #2

3sets

16 zottsman curl

Warm-up

5-10 minutes of cardio of your choice… this can be just walking, we just want you to get moving 🙂

Flow

Functional Fitness

7 rounds

• 10 burpee tuck jump
• 10 V-up
• 20 side hurdle jump
• 10 hang clean

Finisher #1

8×8 every minute on the minute

• minute 1-8: 8 Arnold press with 3 sec negative
• minute 9-16 : 8 skull crusher with 3 sec negative

Finisher #2

3sets

16 zoptsman curl