A)Warm Up:
3 Rounds
:30 jog in place
:30 Boot Strap Squats
:30 Arm swings
:30 Plank Shoulder taps
B) Upper Push:
Every 90 secs x 4 sets (6 Mins)
6-10/side Single arm DB or KB Floor Press w/ 31X1 Tempo
C)Jump Rope Practice:
EMOTM x 6 Mins
1) Singles/Doubles x :40
2)Right leg only singles x 10-20 reps
3) Left Leg only singles x 10-20 reps
*Each listed station is a different minute… do not try to do all 3 in the same minute.. it won’t work out very well
Conditioning:
15 min AMRAP
50 Alt chair step-ups (sub 150 high knees)
40 Kettlebell swings
30 Sit-ups
20 Plank in-and-outs
10 Handstand shoulder taps or plank shoulder taps