A) 3 Rounds:
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press
B) 2 Rounds:
10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike
2 sets x 8 reps
Build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.
Every Minute on the Minute for 12 rounds:
10 Hand Release Push-Ups
10 Box Jumps, 24”/20”
10 Ball Slams
*RX+:30 Double Unders and 10 Dips
RX: 30 Double Unders and Push Ups
AX: 20 Double Unders
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Double Unders: you should complete all sets under 30 seconds, scale repetitions if needed.
Push-Ups: complete all push-ups unbroken, scale to a rep range that you can achieve in unbroken sets.
Box Jumps and Ball Slams: complete all repetitions with 15 seconds of rest minimum.
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