Gym Workout 1

Dynamic Warm Up – Click for video

• Frankenstein Kicks
• Walk Outs 
• Knee Hugs 
• Quad Stretches
• Calf Stretches/Heal Touches
• Hip Stretches
• Chest and Shoulder Mobility 

Format AMRAP 10 Minutes – As Many Rounds As Possible in 10 minutes 

1. 20 reps Walking Lunges
2. 20 reps Ball Slams
3. 10 reps Romanian Deadlifts with 2 Dumbbells
4. 10 reps Push Move (push up, ball press, bench press, standing band press)

10 Minutes AMRAP

1. 10/10 reps (right/left) Cable Chop or  Discus
2. 10 reps Total Body Extensions (jumps) or Goblet Squats
3. 10 reps or AMRAP (as many reps as possible for pull ups): Pull Movement (Pull Downs, Pull Ups, TRX Row, Iron Cross, Recline Rows on Smith)
4. 10 /10 reps (right/left) Dumbbell Bench Step Ups 

Core Finisher – 3 rounds of the following

1. Baby or Full Burpees x 10
2. Shin Grabs or Leg Raises x 20
3. Plank up to 1 M