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Description

Double Unders can be Substituted with 30 Single Skips if needed.


Exercises

Set 1: 3 rounds
Cycling
Resistance: Light
Effort: Moderate
Cycling
2 minutes
Floor Bridge
Floor Bridge
10 reps
Push-Ups
Push-Ups
10 reps

Set 2: 4 rounds
Barbell Deadlifts
Weights: Heavy
Barbell Deadlifts
12 reps
Rest
Rest
1 minute

Set 3: 5 rounds
Push Presses
Weights: Moderate
Push Presses
6 reps
Rest
Rest
45 seconds

Set 4: 3 rounds
Crunchy Frogs
Crunchy Frogs
10 reps
Bicycle Crunches
Bicycle Crunches
20 reps
Crunches
Crunches
10 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Barbell Power Cleans
Weights: Light
Barbell Power Cleans
5 reps
Squats
Squats
10 reps
Double Unders
Double Unders
15 seconds
Effort: Vigorous
Calorie Row
20 reps

Set 6: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Seated Eagle Arms
Seated Eagle Arms
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds


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