Ufit (SWEAT/HIIT)

EVERY 4min for 16min

8 Burpees

15 box jumps

30 RKB Swings 

rest remaining of time

Core:

3 sets 

:30 Hollow Hold

:30 Side Plank (L)

:30 Side Plank (R)

15 Min Amrap

10 Cal Row

10 MB Bear hug Sq

10 RKS

25 min EMOM 

1: 14 Jumping Lunge

2: 14 dbl DB Curl & press 

3: 10 Push ups

4: 10 lateral up/down over DB

5: Rest 

Conditioning

6 Rounds FT
10 Min Amrap
10 MB Clusters
10 Up/Downs
20 Bicycle kicks (each)

Strength:

ss

DBL DB Push Press 

Bent over DB Row

     5×12

15 Min Amrap 

200m Run 

10 Burpee Deadlifts 

15 sit ups

Strength: 

EMOM 10

10 Russian KB Swing 

5 BURPEES

12 Min Amrap 

7 SA KB PRESS (left)

14 Alt. Lunges 

7 SA KB PRESS  (Right)

3 Roll the candle-stick

Tabata 4 Min Stations

/1 Min Rest b/t 20 sec on/ 10 sec off

1.PVC OH Lunge

2.Flutter Kicks

3.DB Deadlifts

4. lateral DB Hop-overs

15 min Amrap 

50 plank Jacks 

20 SA DB Push Press

200m Run

5 Rounds

10 DB Thrusters 

15 DB Floor Press

10  Alt Lateral Lunges

10 Superman-Hollow Flips 

Conditioning

AMRAP 14 

15  Air Squats 

10 Push-ups 

15 Russian Twists

5 Burpees