10 minute warm up: Run, Jog, power walk, jumping jacks, jump rope, or any combo of these..
4 rounds for time of:
12 thrusters– Click here for a demo (challenge yourself with the weight here folks.. moderate to heavy)
10 dips– click here for a demo (If you can’t do a standard dip, do it off a bench with your knees bent)
10 body weight rows– Click here for a demo
20 24″ box jumps (if you don’t have a box a standard workout bench will do)
Then do one ONE MILE RUN– I want intervals of high and low intensity. One minute run/one minute jog. Under 10 minutes would be great!
3 rounds for time of:
30 mountain climbers– Demo
15 leg lifts
finish with a 1/2 MILE RUN – Intervals
5- 10 minute stretch
Thats it! Give yourself a day or two and repeat.
To your health,