10 Hang Clean (135lb Men, 65lb Women)
5 Hang Cleans (95 Men, 45 Women)
1 Minute of Speed Rope (or double unders)
1 Minute of Kettlebell Squats
Don't Stop until your timer tells you to!
Regular Jump Rope
60 Dumbbell Burpees
Increase weight every 10 reps
Strict press the dumbbells once at shoulder level
50 Regular Burpees
40 Minutes on the Stair Machine
After the first 10 Minutes, perform "x" Push-Ups every 5 minutes until the 35 minute mark
At 35, finish with 5 minutes at a slower pace
Suggestions for "x" Push-Ups
25+ Push-Ups Advanced
15 Push-Ups Medium
5 Push-Ups Beginner
After a little rest if you are still feeling froggy:
Bench Press and Leg Press: 10,8,6,4,2
Bonus: Weight Vest during stair workout
12 Minutes to get you good and ready to workout.
Simple and effective.
Use this as a cool down as well!
3 Tabata Warm-Up Sets
(1 Set= 20 Seconds on, 10 seconds rest= 8 rounds)
Jump Rope or Double Unders
Check out "Tabata Songs" with a coach on iTunes
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.