Thursday – High/Low

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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

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