Warm up:
- 30 calories
Dynamic Warm up:
- 10 walking lunges
- 8 knees to chest
- 8 ankle grabs
Main Set:
Please have heart rate monitor. You will be going Anaerobic and Aerobic within each set.
4 rounds
Set 1:
- 1 min of Battle Rope Ripples
- 15 Wall balls
- 15 Kettle bell swings
- Rest 1min
Set 2:
- 1 min Battle Rope Doubles
- 15 Sandbag Thrusters
- 15 Knees to chest
- Rest 1min
Set 3:
- 1 min of Battle Rope Ripples
- 15 Weighted bar step ups per leg
- 15 weighted uppercuts
- Rest 1min
Set 4:
- 1 min battle Rope Doubles
- 15 lunges per leg
- 15 dumbell lateral raises
- 1 min of mountain climbers
Cool down:
- stretch and foam roll
