20 Minute As Many reps as possible:
10 Back Squats starting with an empty Bar
10 Burpees
A) Add 5 pounds every new set of ten reps
B) Start at 75/55# and add 10 or 5 pounds every new set of 10
C) Start at 95/65 and add 20 or 10 Pounds every new set of 10
If you get to a point and the weight is really heavy you can stay there for the remainder go the workout. Your score is total reps. Post your weights in your notes.
If you like lifting and don't want to do a long cardio session later. Instead of dreading your boring second workout.... Combine them with Cardio Lifting!
8 Minute As Many Reps As Possible:
8 Clean & Jerks 95/65#
100 M Meter Run
-3 Minute Rest stay at same weight you finished your last set
8 Minute As Many Reps as Possible:
4 Clean & Jerks
8 Calorie Row or machine of your choice.
If you don't have a machine perform 8 burpees over the bar
A) start at by adding 10-5 pounds every new set until you are at the heaviest you can go then finish with that weight
B) increase 10-20 pounds every new set until you get as heavy as you can go or run out of time.
Start at the weight you finish the first 8 minutes at for the second part and keep building up if you can!
If you like lifting and don't want to do a long cardio session later. Instead of dreading your boring second workout.... Combine them with Cardio Lifting!
20 Minute As Many reps as possible:
10 Bench Press 50% of your 1 Rep
10 Deadlifts 50% of your 1 Reps
15 Sit ups
*at the 10 minute mark you can either increase weight or decrease weight! Try to build up each set. You do not have to do 10 unbroken, it is ok to break up your sets.
Post your weights in the comments
If you like lifting and don't want to do a long cardio session later. Instead of dreading your boring second workout.... Combine them with Cardio Lifting!
18 Minute As Many reps as possible:
12 Calorie Row
10 Shoulder to Overhead 95/65#
8 Box Jumps 24/20
increase weight each set
A) Increase weight 5-10 Pounds each set
B) Increase weight 10-20 Pounds each set
*You can use a rack or blocks for the overhead and start at a weight that feels light in the beginning so you can keep increasing every set. Post your weights in the notes
If you like lifting and don't want to do a long cardio session later. Instead of dreading your boring second workout.... Combine them with Cardio Lifting!
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