AMRAPS and Runs

5 min – Warm-up jog
12 min – repeat circuit below 3 times

  1. 1 min – Jog
  2. 1 min – Tempo
  3. 1 min – Sprint
  4. 1 min – Recovery

8 min AMRAP

  • 8 Pull-ups
  • 8 Left Pistol Squats
  • 8 Right Pistol Squats
  • 8 Knee to Elbows

12 min – Running Circuit

8 min – 8, 10, 12 14

  • Push Press with Bar or dumbbells
  • Squat Press (Explosive) with Dumbbells
  • Low Rows with Dumbbells

12 min – Running Circuit

8 min AMRAP

  • 8 Dumbbell Lunges each leg
  • 8 Dead Lifts
  • 8 Pushups