Dwala Travel Rangers

Warm Up:

Begin each workout day with 10 min cardio of choice- bike, run, elliptical, etc

  • 28-21-15-9-15-21-28
    Sit ups
    Jumping Air

    Sub Dumbbell Thrusters if available
  • AMRAP 15:
    30 air squats
    30 lunges
    30 push ups

    Make these weighted lunges with two dumbbells if available
  • 75 KB swings
    50 Burpees
    75 KB swings

    Sub dumbbell if available
  • EMOM X 21:
    Min 1- 0.13 mile run (200m)
    Min 2- 16 Step ups or box jumps if available
    Min 3- 8 Pull ups or Strict Press-- sub jumping, or assisted with machine-

    use dumbbells for strict press
  • 1 mile Run
    200 air squats
    75 Burpees
    1 mile Run
  • 4 Rounds:
    0.25 mile run (400m)
    20 Burpees
  • 100 Slamballs or KB Swings or Thrusters w/ Dumbbells

    *at the top of every minute 3-5 Burpees
  • 7 Rounds:
    30 sec sprint forward
    10 Broad Jumps
    30 sec sprint backward
    10 Broad Jumps
  • 3 Rounds For Time:
    Run 800m
    50 Air Squats
  • 10 Rounds For Time:
    10 Pushups
    10 Sit ups
    10 Squats
  • 5 Rounds For Time:
    Run 200m
    20 Squats
    10 Push Ups
  • 4 Rounds For Time:
    Run 200m
    12 Burpees
    20 Lunges (10 Per Leg)
  • 10-9-8-7-6-5-4-3-2-1
    sit-ups and a 100 meter sprint between each set
  • 20 Rounds For Time:
    5 Pushups
    5 Squats
    5 Situps

    Walk 100m on your hands or Bear Crawl
  • 4 Rounds For Time:
    15 Handstand Pushups or Regular Push Ups
    Run 400m
  • For Time:100 Burpees
    100 Burpees
  • 21-15-9-6-3
    Air Squats
    Burpees
  • 6 Rounds For Time:
    10 Pushups
    15 Jumping Air Squats
    10 Sit Ups
  • 5 Rounds For Time:
    3 Tuck Jumps
    3 Squats
    3 Broad Jumps
    3 Burpees
  • 10-9-8-7-6-5-4-3-2-1
    Burpees and a 100 meter sprint between each set