Warm Up:
Tabata:
Frankensteins
Inchworms
Lunges
Air Squats
High Knees
Butt Kickers
Mountain Climbers
Squat Jumps
1 Min Strength – 30 Sec Rest – 1 min Cardio
1. Back Squat (you pick the weight BB or DB)
2. Push Press (same BB or DB from Back Squats)
3. Russian KBS
4. Strict Pull Ups or Ring Rows
5. DB Row + Step Up
Round 1 Cardio: Jump Rope or Double Unders
Round 2 Cardio: Box Jumps
Round 3 Cardio: Suicide Run outside
Round 1 Do:
1 min of Back Squats; rest 30s
1 min of Jump rope; rest 30s
1 min of Push Press; rest 30s
1 min of Jump rope; rest 30s
Etc.
Rest 2 min:
Then Round 2 Do:
1 min of Back Squats; rest 30s
1 min of Box Jumps; rest 30s
1 min of Push Press; rest 30s
1 Min of Box Jumps; rest 30s
Etc
Rest 2 Min
Then Do round 3 with Suicide Runs as the cardio piece.
