AT HOME WORKOUT CHALLENGE

@ Home Workout
Warm Up: 3 x 12
Standing Knee to Elbow
Butt Kick
Skaters

Floor Party
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Dips on your couch or chair
30-27-24-21-18-15-12-9-6-3 Sit Ups or Ab of choice

*perform 10 Burpee/ 20 Dips/ 30 Abs and continue working your way down

Warm Up:
.5 Distance Bike
10 Cal Ski
15 Ring Row
20 Pass Thru
:30 Rope Slam 

6-4-2-6-4-2 Push Press
*second set of 6-4-2 should be heavier than the first 

Peformance
1 round 
4:00 stations 
1:00 rest b/t stations 

Station 1 
AMRAP
10 SA DB Push Press (Right Arm)
10 SA DB Front Rack Lunges 
10 SA DB Push Press (Left Arm)
10 SA DB Front Rack Lunges 

Station 2 
AMRAP
12 Single DB Box Step Ups 
12 Box Dips 

Station 3 
AMRAP
14 Alt DB Snatches 
14 V-Ups 

Station 4
AMRAP
16 single DB Russian Swings
16 DB Russian twists

Fitness/ Bootcamp (Dirty 30)
30 Box Jumps/ Step Up
30 Jumping Pull-Ups/ Ring Row
30 Kettlebell Swings
30 Lunges
30 Knees-to-Elbows
30 Push Presses
30 Calorie
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Med Ball Sit UP