November 5, 2014 admin



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 30 Jumping Jacks.

EQUIPMENT NEEDED: Dumbbells, Jump Rope

Complete as many rounds as possible in 7 minutes

50 Double Unders (sub 10 attempts and 50 single Jump Rope Skips)

20 One Arm Dumbbell Snatch (10/arm)


REST 2 minutes and complete the following

7 Rounds:

100m Sprint

7 Burpees  or  Squat Thrusts

Record your rounds.

FRIDAY FlAB AWAY: (It's back…!)

Complete 3 rounds of the following

30 Russian Twists (use 1 DB)

15 V-ups

Have a great weekend!