Crosstraining 11.17.16

I. Warm Up- Burpee/Squat Challenge (10 min. max time)

1 burpee, 9 squats

2 burpees, 8 squats

3 burpees, 7 squats

4 burpees, 6 squats

5 burpees, 5 squats

6 burpees, 4 squats

7 burpees, 3 squats

8 burpees, 2 squats

9 burpees, 1 squat

8 burpees, 2 squats

… continue routine to…

1 burpee, 9 squats

II. Bosu Ball/ Kettle Bell stations

Work at each station for 4 minutes (either a bosu ball or kettle bell station), repeating the three exercises. Switch after 4 minutes. Before proceeding to next stations, complete to gym laps slide stepping. Complete one lap with one lead foot, then switch lead foot for the second lap.

Round 1:

  1. Bosu ball: 10 squats, 50 mountain climbers, 20 alternating squat hops -> Gym laps
  2. Kettle bell: 10 swings, 10 figure 8’s, 15 tricep press -> Gym laps

Round 2:

  1. Bosu ball: 5 burpees, 30 bicycle crunches, 30 russian twist -> Gym laps
  2. Kettle bell: 10 ea. Clean and press, 10 ea. Single leg deadlift, 20 goblet squats -> Gym laps

Round 3:

  1. Bosu ball: 10 alternating push ups, 10 supermans, 10 wobble plank -> Gym laps
  2. Kettle bell: 10 high pulls, 10 ea. Single arm rows, 10 ea. Stationary lunge + bicep curl -> Gym laps
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