uFit

Saturday

Run 400m

21-15-9
AKS
Goblet Squat
Ring Row or Jumping Pull-ups


Run 400m


Friday

500m Run
20 DB Squat Cleans
20 Push Ups
15 DB Squat Cleans
15 Push Ups
10 DB Squat Cleans
10 Push Ups
5 DB Squat Cleans
5 Push Ups
500m Run


Wednesday

10 Rounds
10 Calorie Erg
20 Air Squats


Wednesday

4 Minute Tabata
DB Front Squats
Rest 1 Minute

4 Minute Tabata
KB Sumo Deadlift High Pulls
Rest 1 Minute

4 Minute Tabata
DB Push Press


Tuesday

 3 rounds
2 minutes to complete each
station
Station 1 – 25/20 Calorie Row
Station 2 – 30 Lateral Jumps over parallette
Station 3 – 30 DB Snatches


Monday

Buy-in: 30
Calories on your choice
(Row, Ski or Bike)

Then, 3 Rounds of:
30 Box Step-ups
20 DB Bent over row
20 Push-ups
Buy-out: 30 Calories on your choice


Saturday

2 ROUNDS

3 Minute AMRAP
Ski Erg for Calories
3 Minute AMRAP
10 Barbell Deadlifts
10 Barbell Push Press
3 Minute AMRAP
10 Dumbbell Crunches
10 Reverse Crunches
20 Dumbbell Russian Twists


Friday

15 min EMOM

1st Minute – 12 DB Step-ups (Heavy)
2nd Minute – Max Hand Release Push-ups
3rd Minute – Erg (Moderate Pace)


Wednesday

Partner
80 Cal erg
100 Squats
60 Cal erg
100 Push up
40 Cal erg
100 Renegade row
20 cal erg
100 Sit up


Tuesday

4 rounds
200m run
20 Walking Lunges
10 Heavy DB Push Press
Rest 1min


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