250 Jumping Jacks for Warm-Up
20 Push-Ups of Your Choice (modified, wide, narrow, regular, etc.)
10 Dumbbell Thrusters (Go up in weight each set)
250 Jumping Jacks for Cool-Down
100 Jumping Jacks WU
10 Push-Ups of Your Choice
8 Dumbbell Thrusters
100 Jumping Jacks CD
For 10 Sets
10/10 Weighted Step-Ups (10 each leg)
25 Second Dead Mills (from the start of the run to the end)
Increase weight each set for the step-ups as needed
12-18" Box is recommended
What are dead mills?
Dead Mills are running on a treadmill that is turned off. You propel the belt around as fast as you want. The faster you run, the more resistance. If you stop running mid-time, you have to start the treadmill from a complete stop- so don't stop!
Dead mills are good for improving cardio, burning fat and improving leg musculature.
20 Second Deadmills
Lifting heavy things over and over!
Mix up your interval training with these fantastic WODs.