Core OFK

Warm Up
Cardio – Sprints 70/80/90/100

6 Mins EMOM
10 Jump Squats
1 Lap
(Last 2 to come back are eliminated)

AMRAP 1 – 7 Mins
10 Burpees
Row of Walls
Warped Wall
30 Mountain Climbers
10 Over/Unders

AMRAP 2 – 7 Mins
6 Burpee Box Jumps
Rings / Green Wheels
Sled Push x 2
30 Battle Ropes
20 Jumping Jacks


OFK ELITE

Week 3:

Explosiveness

Warm Up plus Tabata Burpees + Deadhang

New exercise! Squat Burst Thrusts (Start in the bottom of a burpee and burst up landing in a low squat)

AMRAP – 10 Mins

10 Squat Thrust
Row of Walls
10 Slam Balls
10 Jump Lunges
Warped Wall

AMRAP – 10 Mins

10 Burpee Box Jumps
Green Rig 2.0
Rope Climb
Farmers Carry Lap 
10 Jump Squats

Stretching – Last 5-10 Mins