KMC 30 Workouts

4 Rounds: AMRAP 3: 20 Lunges (10R/10L) 10 Ring Rows 20 Bicycles 10 Supermans *Rest 1 Minute b/n Rounds!*

For Time: 21-15-9 Basic Burpees MB Press Mountain Climbers Hand Release Push-ups

AMRAP 15: “Dinner with the Girls” ‘Dorothy’ 30 Sit-ups / 25 Push-ups ‘Rose’ 30 Jumping Jacks / 25 Box Step-ups ‘Blanche’ 30 Flutter Kicks (x2) / 25 Squats ‘Sophia’ 30 Scissors (x2) / 25 Ring Rows

15 Minute EMOM Minute 0, 5, 10 = 6 Calorie Walk/Jog Minute 1,6,11 = 12 Air Thrusters Minute 2,7,12 = 6 Calorie Row Minute 3,8,13 = 12 Push-ups Minute 4,9,14 = 20 Scissors

Workout. 250m Row 30 Jumping Jacks 15 Box Step-Ups 250 Meter Row 30 Ring Rows 15 Medicine Ball Deadlifts 250m Row 30 Mountain Climbers 15 Basic Burpees 250m Row

Partner Workout: Complete, For Time: 30-20-10 Lunges (each side), Each Partner Push-ups 30-20-10 Squats (each person) AbMat Sit-ups (each person) 20 Calorie Bikes *20 Minute CAP*

Workout. 6 Rounds For Time: 6 Lunges (each leg) 6 Medicine Ball Presses 6 Squats 6 Sit-ups 6 Push-ups 6 Assault Bike Calories

Workout. 12,11,10…3,2,1 Reps For Time: Mountain Climbers (x2) Ring Rows Thrusters

AMRAP 15: 6 Calorie Walk/Run 12 Box Step Ups 6 Calorie Ski 12 “Scissors”