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Workout 1:

1 mile run

or

1200m row
or

5 minutes jump rope

10-20-30-40-50

KBS 

KB Thrusters

4 count flutter kicks

Broad Jumps

Workout 2:

1-2-3-4-5-6-7-8-9-10

Deadlift

Power Clean

Front Squat

Thruster

(Return bar to floor after each movement)

Weight recommendations for bar: 1/3 to 1/2 bodyweight

Workout 3:

100-80-60-40-20

KBS

2 ct mountain climbers

KB Bicep Curls

KB Chest Press

Jumping Jacks

Workout 4:

Tabata Shamata  Style:

6-8 rounds:

Pushups

Squats

V sits

Burpees

Pushups

Squats

V sits

Burpees

Workout 5:

30 min amrap

400m run

20 DB Walking Lunches

20 DB Shoulder Press

20 DB Plank Rows

20 DB Front Squats

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