Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 15 Situps.

Workout: “Choose your own Adventure” – Please turn to page…

Round 1, 6:  In 90 seconds, you MUST complete either 60 Squats  or 50 Lungesteps (each leg counts as 1 rep)

Round 2, 7: In 90 seconds, you MUST complete 45 Kettlebell Swings           or 40 Pushups.

Round 3, 8: In 90 seconds, you MUST complete 36 One-Arm KB Presses (18 each arm) or 50 Sumo Deadlift High Pulls  with the Kettlebell.

Round 4, 9:In 90 seconds, you MUST complete 80 Mountain Climbers or 50 Grasshoppers.

Round 5, 10: In 90 seconds, you MUST complete 22 Burpees or 150 Jump Rope Skips.

Rest 30 seconds between rounds. If you do not complete the required # of reps of the exercise you chose to perform in any round, you are assessed a 3 burpee penalty to be completed during the 30 second rest. Remember…you choose your own destiny!

Your score is the number of penalty burpees you received.


Good Lord!!!!!!!

The boot leggers crushed another workout!  Have a great long weekend!