Warm-up: 3:00 circle drill 30/10, x6: Slam thrust HKJog Med ball touches Mtn climbers Jumping lunges Finish: abs
Warm-up: 3:00 jump rope Shit Sandwich! TABATA, x4: Jump squats Plank jacks Hindu push-ups KB swings – double KB thruster – double 1:00/:20 x2 TABATA x4 Extra credit: row 1000m for time
Warm-up: 2:00 jump rope TABATA WTF 20/10, x4, 200m run: HKJR Slam balls Bear crawl Single leg box squat Speed skaters Piston punches Mtn climbers Opposite toe touches Finish: none! Or stretch!
Warm-up: 2:00 row/2:00 jump rope Human Timer Workout Constant – 200m ski Jump rope Side shuffle Shuttle run Jump squats *exercises subject to change Finish: TBD
Warm-up: 3:00 jump rope 45/15, x5 OH plate lunges Hop over squat thrusts KB half jumps Mule kicks Super man plank Finish: abs and stretch
Warm-up: 3:00 jump rope 45/15 couplets, x4 A Jump overs Squat + knee tuck jump B Plank row One leg med ball touch C Switch frog squat 10 oblique twist/10 kick-ups Finish: abs
Warm-up: 100 jumping jacks 20/20/20, 30, x4: Jump squats/x squats/squat thrust jumps Plank pull/jumping lunges/windshield wipers HKJ/butt kicks/hip rolls KB swings/KB plank tap/KB half jumps Finish:ABS!
Warm-up: 1:00 ea: squat thrust, squats, jumping jacks 40/20, x5: KB high pulls Alternating 2 handed toe touch Ladder fun Shuttle run Ring knee tucks OR pike ups Finish: abs
Surprise human timer workout
Warm-up: 20 squat thrust, 50 jumping jacks TABATA, 20/10, x8: In and out squat Wall sit steering wheel Cone relay Toe touch plank 2 way gorilla crawl Side jump over for speed Finish: abs