Workout #1

For Time

50-40-30-20-10 of:

• Air Squats
• Sit-ups

*Rest 90 sec after each round

Workout #2

21 min EMOM (every minute on the minute)

7 rounds of:

• 1st min: 10 Burpees
• 2nd min: 15 Jumping Squats
• 3rd min: 20 Sit-ups

*Try to complete each exercise by 30-35 seconds into the minute

Workout #3

Interval Outdoor Run

24 min Run

• At min 3: 10 Burpees
• At min 6: 20 Squat Jumps
• At min 9: 30 Sit-ups
• At min 12: 40 Jumping Jacks
• At min 15: 50 Push-up Shoulder Taps
• At min 18: 60 second Front Plank
• At min 21: 70 Double Hip Tap (like Double-Unders but tapping hips twice on every jump)

Workout #4

For Time

9 rounds of:

• 9 Push-ups
• 9 V-ups
• 9 Star Jumps (jump as high as possible and spread arms and legs at the top of each jump)

*100m Run after each round

Workout #5

30 Min EMOM (every minute on the minute)

• 1st min: 10 Burpees
• 2nd min: 12 V-ups
• 3rd min: 14 Air Squats

Sarah Cook

Sarah oversees social media and internal communication for Iron Tribe Fitness. Her goal is to share the mission of Iron Tribe so others can be transformed by the program, and ultimately become the healthiest version of themselves.