June 10, 2014 admin



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and MAX time Plank.

EQUIPMENT NEEDED:  None or Dumbbells (read below)

#1: Complete 4 rounds of the following

In 2 minutes,

150-meter run forward

50-meter run backward

Rest in the remaining time

***Rest 2 minutes prior to starting #2***

#2: Choose your own adventure! Choose workout A OR Workout B and complete it as quickly as possible.

Workout A: Complete 3-6-9-12-9-6-3 reps of the following

Dumbbell Thrusters


Workout B: Complete 3 rounds of the following

21 Plank Jacks

12 Broad Jumps

9 Burpees      

Record which workout you chose, your time to complete, and any modifications.