(w/ a partner)
4 min. AMRAP (As Many Rounds As Possible in 4 min.)
*Partner 1: Sprint Fwd. there/ Run Bkwd. back (full length of gym (2 basketball courts))
*Partner 2: Donkey Kick-Hop to Plank-Hop In and Donkey Kick (repeat)(challenge: add push-up in plank)
*Switch as soon as partner returns from run each time
WORKOUT BREAKDOWN:
(work in teams of 6 people, ea. person at a station, switch stations when teammate at TRX completes his/ her rep assignment)
STATION SET-UP #1: (TRX = pace-setter (reps assignment))
10 min. AMRAP
- Mat, TRX - 20 x Supine Hamstring Curl (or Hammy Runners - 1 leg at a time))
- 2 Medium Benches (16 total risers) - Tri Dip - Pass Through - Push-Up
- Plyos (no equipment) - 5x Narrow Tuck Jumps to 5x Wide Tuck Jumps (mod: squat torso twist)
- Mat, Gliders - In/Out Hand Glide Push-Up (mod: on knees)
- Heavy DBs (10s to 15s) - Thruster
- Red Handled Band - OH Hold + alt. Side Leg Lifts (mod: rack @ shoulders)
STATION SET-UP #2: (TRX = pace-setter (reps assignment))
10 min. AMRAP
- TRX - 15 x Bicep Curl (palms up, arms high) to 15 x Bicep Clutch (palms in)(challenge: walk in)
- (remove 4 risers ea. bench) Low Benches - Squat-Thrust-Lateral Jump there/ back thru benches
- Plyos - All 4’s Plank Hop (mod: just feet, then just hands)
- Mat, Gliders - Wax On/ Wax Off - Tuck In (in plank w/ hands on gliders)
- Heavy DBs - OH Lunge (mod: front rack atop shoulders)
- Red Handled Band - Resisted Push-Up
STATION SET-UP #3: (TRX = pace-setter (reps assignment))
10 min. AMRAP
- TRX - 10 x Ring Row
- Low Benches - Single-Arm Elevated Push-Ups there/ back thru benches
- Plyos - 5x Lunge-Hop (Right Leg) to 5x Lunge-Hop (Left Leg)
- Gliders - Side Plank Glide (4 steps Right, 4 steps Left)
- Heavy DBs - Alternating Single-Arm Snatch (1 DB in ea. hand)
- Red Handled Band - Resisted Squat +Side Step back and forth
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