Caloric Cast Away

Warm up

5:00 amrap (warm up pace!!)

10 good mornings

25 m walk

10 stationary side lunges

25 m walk

2 inch worms

25 m walk

5:00 amrap (warm up pace!!)

5 close arm push ups

50 m high knees

20 alternating db curls

50 m back pedal

5:00 amrap (warm up pace!!)

25 m shuffle w/ arms across the chest

4 Spider-Man lunge

25 m Carioca

8 back step lunges

Workout

10:00 amrap

15 db squats

50m farmers carry

15 squat jumps (10 squat w calf raise)

100 back pedal

10:00 amrap

75 bicycles

75 mountain climbers

250 m row or 200 m ski erg

10:00 amrap

25 m bear crawl

12 alternating bent over row

200 m run

25 m backwards bear crawl

12 bicep curl (light weight)

100 m backpedal

Online self defense course

Advocare Supplements