Warm Up
Jump Rope one whole song... your favorite song 7
5 Squats 5 push ups and 5 lunges on each leg for another favorite song (make it techno... those are like 75 min long)
Hot Up
100m Crab walk, every 5 steps backwards do 5 tricep dips
100m Handstand walk, if no handstand walk, do elephant walks... keep legs and arms straight and walk like an elephant
WERK
- 30 Weighted Burpees
- Run 500m
- 10 Man Makers
- Run 400m
- 30 Sumo Deadlift High Pull
- Run 300m
- 10 Snatch Squat
- Run 200m
- 30 Weighted Squats
- Run 100m
- 10 Cross Body Push Ups (while in plank, take your right leg and thread it through the left side of your body, then switch 2=1)
Repeat Hot Up
- Do the same exercises this time 20 and 5 (run amount stays the same)