30/01 – Everything Bagel

WARM-UP

2 sets:

• 10 Banded Kicks Forward
• 10 Banded Kick Backwards
• 10 Banded Fire Hydrants

-into- 8:00 AMRAP:

• :30 Air Bike
• 5 Up downs over DB
• 5 Lunge Steps (each side)
• 5 Back Squats (empty – build across sets)

STRENGTH

5 sets of 5 Back Squats @75% of Heavy Single (Week 1)

• Complete a set on the 2 min for 10 minutes.

WORKOUT PREP

2 sets:

• 2 Lateral Burpee Over Dumbbells
• 3m Single Dumbbell Lunge (build in weight)
• 5/4 Calorie Air Bike

“EVERYTHING BAGEL”

FIRE

5 Rounds for time (16min cap):

• 10 Lateral Burpee Over Dumbbell
• 15m Single Dumbbell Walking Lunge (22.5/15)
• 300m Run

WATER

• 8 Lateral Burpee Over Dumbbell
• 15/10kg

EARTH

• 8 Up Downs
• Bodyweight Lunge
• 200m Run