Warm-up:
300 Single Jump Ropes or 150 DUs or 3 Minutes Jump Rope Practice
1:00 Plank
5 Yoga Worms
Option 1 > 3 Months:
Complete 100 V-ups (or 150 Alt Leg V-ups) for time. At the top of every minute stop performing reps and complete 10-12 Jump Squats. Then begin performing V-ups for the remainder of the minute, until the top of the minute where we repeat the 10-12 Jump Squats.
Then,
Complete 100 Strict Pushups for time. At the top of every minute stop performing reps and complete 10-12 KB Swings 25/35. Once KB Swings are complete, resume Pushups. Follow this pattern until all 100 reps are complete.
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 8-10 KB Swings 15/25. Once KB Swings are complete, resume Pushups. Follow this pattern until all pushups are complete.
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 5 KB Swings 10/15. Once KB Swings are complete, resume Pushups. Follow this pattern until all pushups are complete.
Cool Down:
Resistance Band Chest and Shoulder Stretch
Post times and thoughts to comments
Raining sweat yesterday!
