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Description

Hit it hard Elliptical=.25 miles


Exercises

Set 1: 1 round
Warm-Up Elliptical
Resistance: Moderate
Effort: Moderate
Warm-Up Elliptical
5 minutes

Set 2: 3 rounds
Max Elliptical
Resistance: Heavy
Effort: Very Hard
Max Elliptical
2 minutes
Squat
Effort: Very Hard
Squat
30 reps
Rest
Rest
30 seconds

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 3 rounds
Max Elliptical
Effort: Very Hard
Max Elliptical
2 minutes
Hang Squat Clean Thrusters
Effort: Maximum
Hang Squat Clean Thrusters
10 reps
Rest
Rest
30 seconds

Set 5: 1 round
Rest
Rest
1 minute

Set 6: 3 rounds
Max Elliptical
Effort: Very Hard
Max Elliptical
2 minutes
Triceps Dips
Effort: Maximum
Triceps Dips
20 reps
Rest
Rest
30 seconds

Set 7: 1 round
Rest
Rest
1 minute

Set 8: 3 rounds
Max Elliptical
Effort: Very Hard
Max Elliptical
2 minutes
Effort: Very Hard
Weighted Jump Squats
8 reps
Push-Ups
Push-Ups
30 reps
Rest
Rest
30 seconds

Set 9: 1 round
Effort: Moderate
Elliptical Cool Down
2 minutes


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