Full body (Baseline)

Trainer Insight

10min warmup

Block 1: 12 mins

This block is a baseline. Track how many rounds of the body weight AMRAP you get in the 12 minutes for time. Write your score as “rounds + reps into the rounds you were on”

Block 2: 18 mins

For this block, you will complete 2 groups. Each group will be 8 rounds (minutes) of a 1:00 EMOM. Complete the reps of the first exercise and see how far you can get into the second exercise before time is up. After all 8 rounds, take a 2:00 rest and repeat in the other group.

Block 3: 10 mins

This block is a 2:00 EMOM that you will repeat for 5 rounds. Choose one of the 3 options given.

Workout Links

Warmup — “The Stretch”Warmup — Ankle Mobility Warmup — Foam Roll Glutes Warmup — Foam Roll Hamstring Warmup — Foam Roll Quad Belly Burpee Bodyweight Squat Push Up Sit Up Dumbbell Hammer Curl to Press Plank Shoulder Tap