Warm Up
Jumprope 3 minutes
Dynamic Drills as a group
Workout of the Day
Every minute on the minute for 12 minutes of:
- Odd – Deadlift x 7 @ 50% of 1RM
- Even – Burpees x 10
Every minute on the minute for 12 minutes of:
- Odd – 7 Push Press @ 60% of 1RM
- Even – 15 Strokes Row
Every minute on the minute for 12 minutes of:
- Odd – 10 Box Jumps/Step Down (24’/20′)
- Even – 15 Medball Sit Ups (20/14)
-This is a 36 minute workout with no rest between the 3 circuits. Focus on breathing while you work and maintaining a sustainable pace.
