10 min warm up: Run, bike, jump rope, jumping jacks, etc…
30 burpees: If you are unfamiliar with the move click this link: http://youtu.be/c_Dq_NCzj8M
After you complete 30 burpees do 3 rounds of:
8 Pull-ups (if you can’t perform a pull-up do seated lat pulldowns with a moderate to heavy weight)
8 one-arm snatches (Again with a moderate to heavy weight) If you are unfamiliar with the move click this link: http://youtu.be/RmDhQT48bPI
15 body-weight squats
After you’ve completed 3 rounds, do 3 more rounds of:
20 alternating bench or box step ups (Place one leg on an exercise bench or 24” box and step on and off alternating your legs)
20 alternating bicycle crunches. If you are unfamiliar with the move click here: http://youtu.be/RmDhQT48bPI
1 min plank hold (hold yourself in the pushup position)
Thats it! congrats! Just make sure you spend 5-10 minutes stretching out your arms and legs.
Give yourself a day or two of rest and repeat.
To your health,