Warm up with a light 5 minute run, row, bike, step or skip. Follow up with joint mobility and light and fast stretching. This is a big one so make sure you are warm and your body is ready to do the work.
25 Burpees
50 Box Jumps
50 jumping pullups
50 Kettlebell swings
50 Walking lunge steps
50 Sit ups
50 shoulder press with 10-20# dumbells or an empty barbell
50 Back Extensions
50 Jump Ropes
25 Burpees
If you want to alter this do it. If you want to reduce anything, make it the jumping pull ups. If you want to do all the movement but want it scaled, cut the rep scheme in half, so 25 of everything.
Post: Stretch Shoulders, bum, legs and lower back.
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