wake up. kick ass. repeat.

I used a long running playlist in class this morning. Hit random and your 50 minutes starts. ***If you come across Sandstorm, stop what you’re doing, drop to plank. Every time the song speeds up, do mountain climbers. Hold plank when it slows back down. You’re welcome.***

Warm up:

hill 2x (we did stairs as it was thunder storming this a.m.)

50 walking lunges

30 bear crawl steps

15 push ups

 

Stations: work at each station for 90 seconds. Switch. In between each station, complete 10 weighted jacks.

  1. double unders/jump rope
  2. toes to bar/knee ups
  3. box jumps
  4. pull ups/trx assisted pull up
  5. squat jacks
  6. glider lunges
  7. KB dead lift high pull
  8. bear crawl
  9. KB swing
  10. skater hops
  11. tricep dips
  12. burpee tuck jumps
  13. jump squats (fully unload)

 

Cool down: (repeat warm up)

hill 2x (we did stairs as it was thunder storming this a.m.)

50 walking lunges

30 bear crawl steps

15 push ups

 

Friday is ALMOST here. 🙂

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