WARM UP
3 MIN JUMP ROPE
THEN:
5 BALL CLEANS W/OVER HEAD PRESS
5 JUMP SQUATS
5 WALKING LUNGES W/BALL OVER HEAD
10 BALL CLEAN THRUSTERS
WORK OUT
50 40 30 20 10 WEIGHTED JUMP SQUATS 45/55 BAR BELL
50 40 30 20 10 PUSH PRESS
COMPLETE THE FOLLOWING BETWEEN EACH OF THE ABOVE 5 ROUNDS:
20 OVERHEAD WALKING LUNGES HEADING AROUND BLDG
LEAVE WEIGHT WHERE 20 LUNGES END AND RUN BACK TO START (ALWAYS TAKING THE LONGER ROUTE)
20 SIDE HIP RAISES LEFT/RIGHT
20 FRONT HIP RAISES LEG ON BALL LEFT/RIGHT
1 ROPE CLIMB
RUN BACK TO WHERE WEIGHTS WERE LEFT (ALWAYS TAKING THE LONGER ROUTE) AND PROCEED TO NEXT ROUND
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