Week #12 Workout
Cardio
Cardio 1
Warm-up:
jog 4 min
walk 1 min
20 min:
run 40 sec
walk 20 sec
COMPLETED 
Cardio 2
Warm-up:
jog 4 min
walk 1 min
20 min:
10 jumping lunges (5 each side)
10 air squats
run 30 sec
walk 30 sec
COMPLETED
Cardio 3
Warm-up:
jog 4 min
walk 1 min
20 min:
sprint 20 sec
walk 40 sec
COMPLETED
Upper Body
50 jumping jacks
40 air squats
30 snap jumps
20 squat jumps
10 push-ups
Rest 2 min
20 min AMRAP:
5/5, 10/10, 15/15, 20/20, 25/25, etc.
dumbbell thrusters
burpee hop overs
COMPLETED
Lower Body
6 min AMRAP:
12 bench jumps
12 bench knee pulls (12 each side)
12 step-ups (6 each side)
Rest 3 min
6 min AMRAP:
12 slam ball sumo squats
12 slam ball toe taps (12 each side)
12 slam ball hop overs (6 each side)
Rest 3 min
6 min AMRAP:
12 broad jumps
12 dumbbell thrusters
12 dumbbell back squats
COMPLETED
Abs
2 rounds:
20 V-ups
20 butterfly sit-ups
20 L-sit toe touches
Tabata: full moutain climbers (25 each side)
Rest 1 min
2 rounds:
20 weighted mason twists (10 each side)
20 upright ab bikes (10 each side)
20 crossover toe touches (10 each side)
Tabata: plank knee to elbow
Rest 1 min
2 rounds:
20 right-side sit-ups
20 left-side sit-ups
20 hip lifts
Tabata: hollow body hold
COMPLETED
Long Circuit
8 min AMRAP:
200m run (.12 miles)
rest 30 sec
Rest 4 min
8 min AMRAP:
12 slam balls
12 straight-leg triceps dips
12 decline push-ups
Rest 4 min
8 min AMRAP:
12 tuck jumps
12 jumping lunges (6 each side)
12 air squats
Rest 4 min
8 min AMRAP:
12 plank in/outs + snap jumps
12 bent-knee sit-ups
12 weighted mason twists (6 each side)
COMPLETED
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