Crazy Combo

Jump rope 3 min

6 inch worms

Lunges * 10

Upper body mobility stretch with band.

Strength workout:

Front squat

45 x 5
65lbs x5
85lbs x 5
95lbs x 5
105 x 5
115 x 5
125 x 3 with good form
135 x 1

Work: From Bodyrock.tv

Set your interval timer 50 seconds work with a 10 second rest-push to the beep! Two rounds for a total of 12 minutes.

1) 4×4′s ( jump forward, then to the right, jump back then half Burpee and back the other direction.

2) Star Push Up With star jump

3) Ugi Jump & knee to elbow L&R Touch – using the Ugi ball

4) Keg Press & lunge (Left & Right Alternate Legs) – using the Sandbag

5) Dips & Knee Lift – – (Using the Dip Station )

6) Push-Ups – using the Ugi ball

Rest 2 min

Set your interval timer 50 seconds work with a 10 second rest-push to the beep! Two rounds for a total of 16 minutes

1) High Knee Skips

2) Burpees

3) Squats – Using the Sandbag

4) Ab mat sit ups

5) Single Leg Push-Up, Touch Under Toe – Alternate Legs

6) Burpees with Push-Up & Tuck Jump

7) single arm KB swing 35 lbs

8) Side Lunge Touch Downs

Ran 3.04 miles

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