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M30

Workout Definition 2 Rounds for Time 3 Minute Run (Easy Pace) 30 Push Ups 30 Bodyweight Step back Lunge 2 Minute Run (Moderate Pace) 20 Push Ups 20 Bodyweight Step back Lunge 1 Minute Run (Fast Pace) 10 Push Ups 10 Bodyweight Step back Lunge Time Cap: 22 Minutes

EMOM 16 Minutes (:40 on; :20 off) Minute 1: X-Jumps (no jump) Minute 2: Mountain Climbers Minute 3: Alternating Bodyweight Renegade Rows (no push ups) Minute 4: Rest

For time: 15 Push Ups, 1 Sit Up 14 Push Ups, 2 Sit Ups 13 Push Ups, 3 Sit Ups Continue this pattern until 2 Push ups, 14 Sit Ups 1 Push Ups, 15 Sit Ups Time Cap: 18 Minutes

2 Rounds for Time: 3 Minute Run (Easy Pace) 30 Alternating Leg V-Up 30 Air Squats 2 Minute Run (Moderate Pace) 20 Alternating Leg V-Up 20 Air Squats 1 Minute Run (Fast Pace) 10 Alternating Leg V-Up 10 Air Squats Cap: 20 Minutes

Tempo Dumbbell Goblet Hold Bulgarian Split Squat AMRAP / Leg @ 40X1 - (RX: 50/35) *Til Failure (20 rep max) Minimal: “I am the Pumpkin King” For Time: 50 Dumbbell Swings (50/35) 25 Box Jump Overs (24"/20") 50 Dumbbell Swings (50/35)

Part A: Sprint Work 4 sets: 5 x 50ft Shuttle Sprints -rest 1:30 between sets- Part B: EMOM 12 Minutes Minute 1: Max Alternating Leg V-Ups Minute 2: Max Hollow Hold Minute 3: Rest

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Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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