We’ll start out with a little joint mobility and a double round of circuit warm up.
Warm up: 20 seconds work/20 seconds rest for 2 rounds
- Body weight rows
- body weight squats/drop squats
- push ups/half burpees (second round)
- jumping jacks/jump rope
- med ball thrusters
Four rounds of 30 seconds work/20 seconds rest of each circuit. Take one minute rest between each circuit.
Circuit 1: 30 second work/20 seconds rest (4 rounds non-stop)
- 20 yard shuttle run
- Drop squat
- Pull ups
- Mountain climbers
One minute rest!
Circuit 2: (30 seconds work/20 seconds rest (4 rounds non-stop)
- Jumping jacks or jump rope
- Half burpees or tucks
- Box jumps, squat jumps or star jumps
- Med ball Russian twist