Weekly Group Warm-up: 2rds
- Jump Rope – 1 min
- Single Arm Overhead Squat – 10 (R)
- Single Arm Overhead Squat – 10 (L)
- Push Through Push-up – 10
- Burpees, Skaters, Jumping Jacks – 20/10 Circuit Style
Workout: Do Four rounds of this:
- Landline Shoulder Press: Aim to hit muscle failure by 20 reps.(10r/10l)
- Any Ab Exercise: Do 20-25 reps.
- Wallball – :30’s
- BB Rear Lunges: Aim to hit muscle failure by 20 reps. (10r/10l)
- Rest 1min
Four Corners Farmers Carry – three cones placed about 10 yards apart. Stand at one end holding a pair of heavy dumbbells. Get comfortable; you won’t put these dumbbells down until you’ve completed all of the following exercises:
- First Cone perform 8 High Pulls
- Walk to next come perform 8 biceps curls.
- Walk to next come perform 8 front squats.
- Walk all the back to the starting cone and perform 8 dumbbell over head presses.