11/03 – Kim Possible

WARM-UP
3:00 Machine
-into-8:00 AMRAP:
10 Walking Lunge Steps + Torso Twist
5 Suitcase Sit-ups
4 Low Box Jumps
3 Inch Worms

WORKOUT PREP
1 set:
4 Walking Lunge Steps
4 Box Jump Overs
4 V-Ups
1 Wall Walk

KIM POSSIBLE

FIRE
5 Sets (0:40 on/0:20 off) (20:00):
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.

WATER
Minute 1: Max Distance Walking Lunge
Minute 2: Max Box Jump Overs (20”/16”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks

EARTH
Minute 1: Max Distance Walking Lunge
Minute 2: Max Box Step Ups (20”)
Minute 3: Max Sit Ups
Minute 4: Max Inch Worms

MINI-PUMP – CHEST AND TRICEPS
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 min between rounds-