Warm-up:
400M run.
5x{Burpees + 2x Squat Hops}
Dance Twists
Optional:
Plank position: Knees to arms Alter
Alt arm to knee lunges (30x)
Met-Con
Stair climbs (5x 2Min Climbs – 1 Min Rest)
1 Min Extra rest if required
Stair hops (5x 2 Min Climbs – 1 Min Rest)
Done! Easy! 🙂
Warm-up:
400m run
Stretches
Met-Con
ALL OF THE VIKINGS will do one of the Group Viking workouts at the same time between the Individual workouts.
| Individual | Group Viking |
|---|---|
| Box Jump TRX Back Push-ups Diamond Jump and Jacks Skipping Kettle-bell Swings Pushups Wide Chest Band Triceps riser Forearm risers |
|
Summary:
Warm up:
Stair climbs – 2 minute climb 1 minute rest (Repeat 3x)
Forward/Back jumps – 1 minute 30 second rest (Repeat 3x)
Conditioning:
*Circuit training* 1 minute each on 1st round, 30 second on 2nd round.
Box Jumps
Burpees
Wide Arm Pushups
Squats
Narrow Arm Pushups
Burpees
Forearm Triceps Pushup
Skipping
Seatups (TRX if required)
Russian Twist
Sprint
Pushups
Band Chest Press
TRX Back Ext
** Repeat **