Warm Up (8 Minutes)
Complete this entire warm up with nasal breathing only. If you begin breathing through your mouth, you are going to fast.
Run 1/2 Mile
Core (7 Minutes)
Two sets of: Tuck Hold
One set of: 100 x Elbow Jack OR Plank x 3 minutes
Two sets of: 100 x Tuck Rock
8 x Burpee
Three sets of:
10 x Banded Overhead Squat
Three sets of:
5 x TEMPO Overhead Squat/ Front Squat/ Double KB Squat/ Goblet Squat
Then complete:
50 x SIngle Arm Kettlebell Snatch OR Alternating DB Snatch x 25
Partner Workout (35 Minutes)
In teams of two:
Only one person working at a time
*Complete one full round before your teammate goes.
5 x Strict Pull Up/ Chin Above Bar Hold + Strict Pull Up/ Banded Chin Above Bar Hold + Banded Pull Up/ Jumping Chest to Bar/ Static Hang
10 x Push Up/ Negative + Knee Push Up/ Elevated Push Up/ Knee Push Up
15 x Bodyweight Squat/ Assisted Bodyweight Squat
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