Warm Up: 2 Rounds: 20 Cat/Cow (Up + Down=1) 20 Superman Alternating Arm and Leg Raises (R +L=1)
Main Workout: 3 Rounds: 20 BTB Squats 20 Pushups (Strict) 50 DU's or 150 Single Jump Ropes/ 200 m Row 20 Step Back Pass KB Through Lunges 25/35 (R+L=1) 20 Aussie Pullups 50 DU's or 150 Single Jump Ropes/ 200 m Row
Cool Down: Resistance Band Chest/Shoulder Stretches Down Dog with Calf Stretch
*Newbies complete 1/2 reps and rounds. Use less weight *Rookies double under attempts count! Give it a shot! *Vets consider weighting those squats
On the BTB (bottom to bottom) squats give it a short hold at the bottom. At least a full second or two. And avoid resting at the top.
Pushups need to be strict. They may be completed on our knees. It is better to have a slower time and keep these strict than to snake them and get a faster time.
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