Scariest Workouts Week: C.O.D.

Warm-up: 2 Rounds

15 Squats

10 Pushups

5 Pullups

Then,

Arm Circles

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon


Option 1 > 3 Months

6 Rounds for Time:

20 KB Swings 25/35

20 Situps

20 Tap Down Crunches

200 Single Jump ropes or 100 DUs

20 Landmines (R+L = 1) 45/65


Option 2 < 3 Months

5 Rounds for Time:

20 KB Swings 15/25

20 Situps

20 Tap Down Crunches

200 Single Jump ropes or 100 DUs

20 Landmines (R+L = 1) 45/65


Option 3 < 1 Month

5 Rounds for Time:

10 KB Swings 10/15

10 Situps

10 Tap Down Crunches

100 Single Jump ropes

10 Landmines (R+L = 1) 25/45


Option 4: Strength Focus

Complete 1/2 the workout then the following supersets 3 times:

5-8 AHAP BB Biceps Curls

1:00 Alt DB Biceps Curls 15/20

Rest 2-3 minutes

Then,

5-8 BB Skull Crushers AHAP

1:00 Resistance Band Triceps Ext M/H

Rest 2-3 minutes


Cool Down:

Child's Pose

Low Back & Piri Stretch