Krispie Kore II

Warm-up: May be completed in any order

2 minutes on the Assault Bike/or 400 m Run or Row

5 Inchworms

Down Dog to Runner's Lunge & Twists

Arm Circles


Option 1 > 3 Months

AMRAP in 20 Minutes

20 Situps

20 Planking Toe Taps (R+L=2)

20 Tick Tocks R 15/20

20 Tick Tocks L 15/20

20 Medicine Ball Russian Twists (R+L=1) 15

30 Seconds of Flutter Kicks


Option 2 < 3 Months

AMRAP in 18 Minutes

20 Situps

20 Planking Toe Taps (R+L=2)

20 Tick Tocks R 10/15

20 Tick Tocks L 10/15

20 Medicine Ball Russian Twists (R+L=1) 10

30 Seconds of Flutter Kicks


Option 3 < 1 Month

AMRAP in 12 Minutes

10 Situps

10 Planking Toe Taps (R+L=2)

10 Tick Tocks R 8/10

10 Tick Tocks L 8/10

10 Medicine Ball Russian Twists (R+L=1) 5/8

15 Seconds of Flutter Kicks


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch