Repeat each round beginning with 10 repetitions of each exercise, working up to 50 repetitions. Exercises with an * only require one time completion per round. Run 1 set of stairs between sets.
- incline OR decline push ups
- medicine ball clean press slam
- single arm weighted roll up
- fly extension combo
- *ramp lunges
- *25 m bear crawl
- dumbbell deadlift + bicep curl
**1 stair run between sets**
-Medicine ball clean press slam: Using a sand or medicine ball, start in a squat with the medicine ball between your hands on the floor. Lift the ball, bending your arms and flipping your wrists, resting the ball in between but also resting on your hands at your chest. Press the ball between your hands towards the ceiling, then throw the ball towards the floor, slamming the ball on the ground.
-Single arm weighted roll up: Starting laying on your back, arms and legs extended on the floor, with a dumbbell in one hand. Bring your hand with the dumbell up towards the ceiling at the same time as you bring your opposite foot with leg extended straight, up to meet your arm with the dumbbell. When your hand and toe meet, you should be crunch your core and sitting up on your tailbone. Split repetitions between both sides.
-Fly extension combo: Lying on your back with a dumbbell in each hand with arms extended straight up towards the ceiling, lower your arms straight out to each side of your body, and return them to the starting position. Then, bending at the elbows, lower both weights to your forehead or just above your head but do not touch the floor. Return your arms to the starting position. That is one repetition. Your legs may be bent and feet resting on the floor, or for a bit of added core work, legs may be in a 90 degree angle in the air with the core engaged.