Total Body

22-min

2 rounds

  • 10 each kb bulgarian split squat (box or bench)
  • 10 each half kneeling s/a kb press
  • 10 each kb lateral lunge

3×10 each: front rack barbell step ups (one leg at time)

20-min amrap

0:00-9:00

  • 10 cal bike/ski (sprint)
  • 11 sit ups
  • 11 air squats

*increase 11 reps each round*

11:00-20:00

  • 10 cal bike/ski (sprint)
  • 11 kb swings (53/35)
  • 11 box jumps

*Increase 11 reps each round*