Warm up
Band spints
Dynamic warm up
Institute of Silly Walks Practice ;)
10mins

8 min per Circuit (FOR TIME / AMRAP / PYRAMID)

FOR TIME
50, 40, 30, 20, 10
Double Unders & Ab mat Sit up
* mark the time you are done, climb back up*
8 mins

2 min REST

PYRAMID
10, 12, 14, 16, 18, 20, 18...10 HEAVY REV LUNGES
10, 12, 14...20, 18, 16... Lateral raise
5, 6, 7...10, 9, 8...5 PUSH UP (STRICT)
8 mins

2mins REST

AMRAP
10 HVY KB SWING
10 HVY DB CHEST PRESS
10 T2B
8mins

FINISHER
ABS

THEN BRUNCH ;)