Warm Up

The Thang:  (Set 1: 45 secs WORK; 20 secs REST; Set 2: 30 secs WORK, 15 secs REST)

Block 1:

• Alternate Lunges with weights
• Runner Shuffle (single, single, double)
• Dumbbell Squat
• Dumbbell Swing and lateral hop

Block 2:

• 2 Bear Crawl Row and 2 Triceps Dips
• Plank Jacks
• Bicep Curls and Overhead Shoulder Press
• Burpee, Push Up and Bicep Curl

Block 3:

• single, single, double shoulder press
• Lateral Hop, Burpee
• Chest Press
• Jab, Cross and Knee

Tabata 30 (30 secs on and 30 secs off)

Dumbbell Sings

Blast off Push Ups

Jump Squats

Piston Push Pull (pulse squat; weight push/pull)

Mountain Climbers

 

Abs

COT: All progress takes place outside your comfort zone.

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