“Annie” + Cardio/Endurance/Core/Strength

“Annie”

50-40-30-20-10

Double Unders 
Sit Ups

Time: 6:41 RX’d

Cardio/endurance 

2 rounds of the following exercises:

20 Half Burpees with a Push up + jump onto Bench step (approximately 3 risers

20 Tricep Dips ( on dip station) 

20 Kettle Bell snatches (10 each arm) 35 lbs

20……..16 lb Wall Ball sit ups

20 Everest Climbs ( similar to spider jumps )

Combo: 5 Sandbag clean and press. 5 reverse lunges with sandbag over head, 5 side to side lunges with sandbag and 5 squat and jerk with sandbag.

20 In and outs or squat thrust/ 20 Mountain climbers/ 20 skii Abs

To finish with : Core and Strength

Overhead squats 65lbs x 10

15 V-ups with 16 lb medicine Ball

10 Oblique Plank side drop and knee to elbow touch Right side 

10 Oblique Plank side drop and knee to elbow touch Left side

Overhead squats 85 lbs x 5

15 V-ups with 16 lb medicine Ball

10 Oblique Plank side drop and knee to elbow touch Right side 

10 Oblique Plank side drop and knee to elbow touch Left side

Overhead squats 85 lbs x 5

Overhead squats 65lbs x 10

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