Warm-Up
3 sets:
100 foot Wallball Pec Squeeze
5 Dive bomber Push Ups
10 Alternating V- Ups
30 Single Unders
A.
Three sets of:
Dumbbell Bench Press x 5 reps
Rest 20 seconds
Tempo Push-Ups x 10 reps @ 1111
Rest 20 seconds
Banded Triceps Pushdowns x 20 reps @ 10X0
Rest 2-3 minutes
B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 40 Lateral Jumps Over Parallette
Station 2 – 20 Push-Ups
Station 3 – 15/10 Calories of Assault Bike
Station 4 – 5 Wall Walks