A little different than the last couple, today’s workout is not cardio based. So focus is not as much on rep count as much as it is muscle exhaustion. GOOD LUCK!
Day 3
Set your interval timer for 11 Rounds of 50/10.
1. Superman Push-ups 50/10
2. Push-up’s & L&R Knee to Elbow Touch 50/10
3. Squat & Press with Sandbag 50/10
4. Long Jump Forward 2 Hops Back & 3 x Squat Jumps 50/10
5. Side Jump Burpee + 2 Knee to Elbow Oblique Abs + Tuck Jump Center (Alternate Sides) 50/10
6. Forward Lunge + Side Lunge + Knee to chest. (Alternate Legs) w/or wo Sandbag 50/10
7. Med Ball Push-up & Burpee + Oblique Crunch L&R 50/10
8. Situps with the Sandbag or Med Ball Overhead 50/10
9. Low Jacks with Sandbag or Med ball press 50/10
10. Single Arm Side Lateral Raise/Lunge 50/10
Lateral raise to be done on the same side of the body that has the leg to the rear
11. Single Leg Single Arm Press Lunge 50/10
Put foot on chair or tire do one leg squat and one shoulder press on the same side of the body as the squatting leg AT THE SAME TIME!
12. Firemans Lift x 32 (16 each side) Sandbag
Sandbag on left side squat down turn torso grab bag swing bag up to opposite shoulder do 2 squats and repeat for 16 reps the repeat opposite side
