Warm Up
6x Run 20 seconds Squat for 10sec
6x High Knees 20 seconds Jumping Jacks for 10 seconds
6x Lunge for 20 seconds Butt kick run for 10 seconds
HOT UP----- a hot up is a set of exercises that are a little bit harder than a warm up and short enough to not be considered the main workout... the hot up can typically bite a little( :
EMOM (every minute on the minute) for 8 minutes
- Odd Minutes 1,3,5,7
- 10 Squat Jumps
- 10 Shoulder Push Ups
- Run 100m
- Even Minutes 2,4,6,8
- 8 Burpees
- 8 Sumo Squat Jumps
- Run 100m
MAIN
6 ROUNDS
- 10 Weighted Squats
- 10 Overhead Lunges (hold weight overhead, 2=1)
- 10 Burpees
- 10 Sit Ups
- 10 Plank Rows (1=1)
- 10 DB Cleans
- 10 Inverted Mountain Climbers (sub regular mountain climber to modify)
- 10 Shoulder Press
- 10 Push Ups
- 10 Wall Ball (if no med ball sub with a Thruster)
DROP the weights at any point to modify these, and cut the Rounds down to 5!