Outdoor No Equipment Workout

Yesterday we got a crew together to raise money for the ALC LifeCycle Ride. Here was our amazing workout.

1. Cardio

12 min AMRAP (as many rounds as possible)

10 squats 

10 pushups 

10 sit-ups 

1 hill sprint (~75 meters)

2. Strength (complete all 3 for 45 sec, next round for 35 sec, the last round for 25 sec)

A)

Pike pushup

Plank walk out with shoulder tap

Half burpee

B)

Reverse crunch

Bicycle crunch

Toe touches (legs in air)

C)

Reverse lunges 

Sumo squat

Pop squats 

3. Challenge

One partner works while the other rests

3 rounds 30 seconds each partner

A) 3 Side shuffle each direction with a full burpee 

B) plank jack with knee tuck

Have fun!