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Description

Warm up jog with dynamic stretches and a full body stretch afterwards. This workout is for all levels modify exercises as needed. I.E. kneeling push ups, inverted rows


Exercises

Set 1: 4 rounds
Box Jumps
Effort: Very Hard
Box Jumps
45 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
45 seconds
Rest
Rest
15 seconds
Sit-Ups
Sit-Ups
45 seconds
Rest
Rest
45 seconds
Pull-Ups
Effort: Maximum
Pull-Ups
45 seconds
Rest
Rest
15 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Rest
Rest
15 seconds
Sprint
Effort: Maximum
Sprint
45 seconds
Rest
Rest
1 minute


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