Candy Hearts

Warm-up:

2 X Dot Drills Clockwise & Counter Clockwise, Left & Right

5 Inchworms

Resistance Band Chest/Shoulder Mobility


Option 1 > 3 Months

AMRAP in 20 Minutes: 200 m Run/Row or 1:00 Bike 20 Russian Twists 15# Medicine Ball (R+L=1) 20 Glute Bridges 20 Situps 20 Superman Back Extensions 20 Pushups


Option 2 < 3 Months

AMRAP in 15-18 Minutes: 200 m Run/Row or 1:00 Bike 20 Russian Twists 15# Medicine Ball (R+L=1) 20 Glute Bridges 20 Situps 20 Superman Back Extensions 20 Pushups


Option 3 < 1 Month

AMRAP in 10-15 Minutes: 100 m Run/Row or 30 Seconds Assault Bike 10 Russian Twists 10# Medicine Ball (R+L=1) 10 Glute Bridges 10 Situps 10 Superman Back Extensions 10 Pushups


Option 4: Strength Focus

Complete 1/2 the main workout first. Then, complete warm-up sets of Back Squats. 3-4 sets of 4-5 reps. Then complete 3 sets of 8 reps of AHAP Back Squats. Rest 2-3 minutes between each set. *Less than 1 month, complete 2-3 sets of 4-6 reps less than AHAP weight.


Cool Down:

Lower body banded stretches

Chest & Shoulder Stretches


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