No Equipment Needed. Bodyweight.
Cardio:
50 Lateral Hop Overs
50 Sprinter Jumps (alternate legs at 25)
50 Skaters
50 Double Hop Lateral Twists
50 High Knees
Strength - Lower Body:
16 Front Rack Lunges (R)
16 Front Rack Lunges (L)
... immediately into 32 Jumping Lunges
... then ...
3 rounds:
5 Windmills (R)
5 Windmills (L)
... immediately into: 10 Down and Up Rocket Jumps
** On the seond time through, only complete 2 Rounds of Windmills, and ...
Equipment Needed: A Torpedo or Medium Weights
2 Rounds:
11 Torpedo Pull-Overs
11 Single-arm Upright Row (R/L11)
Floating Leg Box Dips(R/L)
... then ...
2 Rounds:
11 SLOW Tempo Goblets
11 Staggered DL (R/L)
... then ...
1 Rounds:
30 Crunches
20 Leg Extensions
10 Forearm Plank Reach Throug...
Equipment Needed: A Torpedo or Medium Weights
Cardio:
10/1, 9/2 ... 2/9, 1/10:
Burpees/Swings
... then ...
10/1, 9/2 ... 2/9, 1/10:
Tuck Jumps/Hang to OH
...
10/1, 9/2 ... 2/9, 1/10:
Renegade Rows (alternating arms)/Hang Squat Cleans
*If/when the athletes finish, for the remainder of time:
7 Re...
