Equipment needed: Medicine ball, jump rope
Warm up:
Knees on wall squat
Wood chop
Grasp hands inside/out roll
Prone hip openers (Pavel)
Work: (1:30)
Wall sit with medicine ball
Walking lunges with med ball
Goblet squat
Overhead walking lunge
One leg reach with mb
Frog jumps
Push ups with both hands on ball, complete 30x reps, 20x, 10x
Rest
Then, for 5 minutes you'll complete 5x burpees every 30 seconds
2x clean with 5x sqauts (1:30)
6x step ups with 30 sec split jumps- repeat 2-3x
10x duck squats with 30 second jump rope, then 9x with 30 sec, 8x with 30 sec, and on down till 1
Rest
30 sec mountain climber with 30 sec RKC plank hold (do 4x)
6x lunges with 6x broad jumps
4x mb crunch with 30 sec crunch hold up with mb
Rest
4x 30 sec box jump burpee with 30 sec rest
Cool down and stretch as necessary