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5-3-19

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ChalkBox Training – Circuit Training

Warm-up

Warm-up (No Measure)

2:00 row or 500m

10 Air Squats

Then: Down and Backs…

Walking foothold w/overhead reach

Walking toe touch

Walking knee pull to chest

Walking leg cradles (Knee out)

Lunges w/overhead reach

Frankenstein walks

Lunges w/hip rotation & shoulder socket rotation

Side lateral lunges

Spiderman lunges

Inchworms

Lunges w/a single arm reach

Workout

Kettlebells, Core, Cardio (AMRAP – Reps)

30:00 EMOM (2 Rounds)

1. KB Deadlift

2. Sit Ups

3. Bike

4. American KB Swings (Russian)

5. Mountain Climbers

6. Ski Erg

7. KB Single Leg Deadlift

8. Russian Twist

9. Row

10. Goblet Squat

11. Hanging Leg Raise/Knee Raises

12. Jump Rope

13. Double KB Press/Push Press

14. Hollow Rocks

15. Stair Sprint + 5 Air Squats