Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Part 1
2 Rounds
15 push ups
10 situps
7 squats
10 back ext
Part 2
2 Rounds
400 Jump ropes
50 Squats or Goblet squats
25 Pullups or ring rows
run 1 mi on treadmill or row 1.6 km or bike 4.8 mi
This is a long one, I don't want anyone working over 40 min on part 2. The numbers can be scaled back, especially the jump ropes and runs. If doing a goblet squat, choose an appropriate weight for them. Ensure to stretch calves afterwards.
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