10.30.2023 | Monster Mash
200m Shuttle Run
10 Box Jumps, 24"/20"
2 Back Squats, 225/155
200m Shuttle Run
10 Box Jumps, 24"/20"
4 Back Squats, 225/155
200m Shuttle Run
10 Box Jumps, 24"/20"
6 Back Squats, 225/155
Etc, etc, etc...
21-15- 9 reps for time of:
Pull-ups
Kettlebell Swings, 53/35
Calories, Air Bike
3 Rounds for time of:
120 Double-unders
30 GHD Sit-ups
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
In a 15-minute window:
200m Shuttle Run
10 Box Jumps, 24"/20"
4 Dumbbell Squats, 50's/35's
200m Shuttle Run
10 Box Jumps, 24"/20"
6 Dumbbell Squats, 50's/35's
200m Shuttle Run
10 Box Jumps, 24"/20"
8 Dumbbell Squats, 50's/35's
Etc, etc, etc...
21-15- 9 reps for time of:
Pull-ups
Dumbbell Swings, 50/35
Calories, Air Bike
3 Rounds for time of:
120 Double-unders
30 V-ups
*Rest 5 minutes between workouts.
*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!