Spend a few minutes raising your core body temperature and then BOOM! Do not stop working for 40 minutes, keep moving at sub maximal levels and take NO breaks.
A. Goblet squat 10x EMOM every minute on the minute 10x minutes
B. Run small lap + 20 total lunge steps + Inch worm 5x + Push up 10x repeat for 10x minutes
C. Row 90 seconds + 21x sit ups + Down dog/up dog 10x + Burpee 5x repeat for 10x minutes
D. Air dyne 60 seconds + Heavy rope 100x singles + Air squat 10x repeat for 10x minutes
Check out the SICFIT boys at East VAlley CrossFit on Saturday.