Northeast Tennessee

60,50,40,30,20,10 x2

Northeast Tennessee Arrowhead (Indian Trail) Johnson City

8 doods rolled up for a repeat. YHC hasn’t had much time lately to prep so recycling things is the way to go.



Repeat of a Q structure from 2019 (props to Rudy) but added some new exercises.

Start with 60 sec AMRAP for each move, (so do 60 seconds of Burpees, 60 seconds of High Knees, 60 seconds of weighted squats, and 60 seconds of BBSUs), rest 30 sec, then rinse and repeat for 50 sec each, followed by 30 seconds of rest. After each round, reduce the AMRAP by 10 sec (so 40 seconds, 30, 20, then 10; at 10 seconds you just do each exercise back to back)

Round 1

  • Burpees
  • High Knees
  • Mountain climbers
  • WWI or WWII situps

Cool down jog around the track

Round 2

  • Weighted Squat
  • Bent over rows
  • Hand release push ups
  • Clean and press

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