Monday 9/20

Perform 30 minutes of the steady-state cardio of your choice. This may include running, jogging, walking, cycling, rowing, etc.

Tuesday 9/21

For time

21-15-9 reps of

V-Ups

Glute Bridges

Superman

Combat / Skill Work

Beginner - 3 THR

Intermediate - 5 THR

Advanced - 7 THR

Perform 3 rotations as fast as possible.

Rest 1 minute

3 rotations

Rest 1 minute

3 rotations

12 minute AMRAP

20 jumping jacks

10 lateral shuffles

20 mountain climbers

10 lateral shuffles

20 runner’s skips

Each circuit, alternate which leg you use for runner’s skips.

Complete the following workout:
Push-ups

Rows

Squats

Perform each exercise at the following tempo

4 seconds descending

1 second hold at bottom

4 seconds ascending

1 second hold at top

Perform 5 reps in the first set, 4 in the second, 3 in the third, 2 in the fourth, and 1 in the final set.

Rest 1 minute between circuits.