Dynamic Warm up Tabata 4 rounds each with 1 min rest between rounds :20 on and :10 off Swings Push ups from knees Air Squats Sit ups...

Main set Floor alternating arm bench press x 12 (6 ea arm) 10 x SDLHP ( high pulls with dumbbells) * start in wide stance, maintain...

Dynamic warm up skips, cariocha, side shuffle, butt kicks, hops, walk lunge w twist, skip for height, skip for distance, inch worm,...

3 Rounds > 1200 run treadmill or circle hotel parking lot 10 X #65 dumbbell deadlifts 10 X strict pull ups 10 X dumbbell bench press #40...

Hampton Inns most always has a rack of dumbbells and pull up bar station. I have found you can complete most CrossFit type workouts in...