Beat It

Warm-up: 2 Rounds

300 Single Jump Ropes or 150 DUs or 3 Minutes Jump Rope Practice

1:00 Plank

20 Plank Twists Taps (R+L=2)

20 Glute Bridges


Option 1 > 3 Months:

Complete 75 V-ups (or 150 Alt Leg V-ups) for time. At the top of every minute stop performing reps and complete 10 Jump Squats. Then begin performing V-ups for the remainder of the minute, until the top of the minute where we repeat the 10 Jump Squats.


Then:


Complete 75 Strict Pushups for time. At the top of every minute stop performing reps and complete 5 Single Arm Snatches with the Right Arm and 5 Single Arm Snatches with Left Arm using a 15 or 20# Dumbbell.


Option 2 < 3 Months:

Complete 50 V-ups (or 100 Alt Leg V-ups) for time. At the top of every minute stop performing reps and complete 10 Jump Squats. Then begin performing V-ups for the remainder of the minute, until the top of the minute where we repeat the 10 Jump Squats.


Then:


Complete 50 Strict Pushups for time. At the top of every minute stop performing reps and complete 5 Single Arm Snatches with the Right Arm and 5 Single Arm Snatches with Left Arm using a 10 or 15# Dumbbell.


Option 3 < 1 Month:

Complete 30 V-ups (or 60 Alt Leg V-ups) for time. At the top of every minute stop performing reps and complete 5 Jump Squats. Then begin performing V-ups for the remainder of the minute, until the top of the minute where we repeat the 10 Jump Squats.


Then:


Complete 30 Strict Pushups for time. At the top of every minute stop performing reps and complete 2 Single Arm Snatches with the Right Arm and 2 Single Arm Snatches with Left Arm using a 8 or 10# Dumbbell.


Cool Down:

Resistance Band Chest and Shoulder Stretch

Lunge Twists


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