1.12.17 Cross Training

Warm Up

Workout: Repeat exercises for 5 minutes, resting 30 seconds after completing a set in the rounds. Complete one suicide run in the gym court between rounds.

Round 1

  • 10 full release goblet squats
  • 10 step box jumps with leg cross
  • 100 step runs

Round 2

  • 10 step dips
  • 10 dumbbell clean and press
  • 10 step incline tricep push up

Round 3

  • 10 step curtsy lunges ea.
  • 10 step hop overs
  • 10 burpee step jumps

Round 4

 

  • 10 kettlebell swings
  • 10 bicep curls
  • 10 scurpees with 4 shoulder taps ea.

 

Leg Challenge: 12 minutes (if you reach the end before 12 minutes is up, climb back down the ladder)

  • 25 squats
  • 5 burpees
  • 50 squats
  • 10 burpees
  • 75 squats
  • 15 burpees
  • 100 squats
  • 20 burpees

Cool down with jogging a couple gym laps and stretching.

 

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