FIT
Warm Up
2 rounds
30 DU or Skips
10 push ups
10 jump squats
16 alt lunges (second round jumping)
Then,
3 rounds
5 deadlifts
5 power cleans
5 jerks
A. E 90sec x 8 (12:00)
100m run (50/50)
3 hang squat cleans + 2 jerks
If no barbell or dbl db...
E 90sec x 8
100m run (50/50)
4 sa deadlifts + 3 sa hang squat cleans + 2 sa jerks
Then repeat that sequence on the other side
B. 9-15-21
Lungesters
Pull ups
Cool Down
2:00/side couch stretch
1:00/side 90/90
BURN
Warm Up
3 rounds
25 jumping jacks
10 each side lunge to foot pull
7 inch worm
7 windmills each side
10 alt V-Ups
Burn
Every 5:00x 6
10 Devils Press
100 skips
10 V-ups
100m SPRINT
10 Devils Press
FAMILY
Warm Up
5:00 jog
Then...
4x 15sec/hold
- plank
- superman
- L plank
- R plank
Sweat
100-80-60-40-20
Skipping
50-40-30-20-10
Hollow rocks
Challenge
Read 5 pages of a book, learn something new, and memorize it