EQUIPMENT: Jump Rope, Dumbbells (15 - *20 lb.)
WARM-UP:
*3 min. x Jump Rope
-@ Top of Ea. Minute: 10 x Taut Rope Overhead Squat
1A (stamina):
*400m Walk w/ DBs Overhead
*Every time you break (DBs down): 5 x Renegade Row (DB push-up + row R + row L)
1B (speed):
5 Rounds -
*100m Run
*50 x Jump Rope (challenge: Double-Under)
*10 x Squat-Thrust
2A (stamina):
*200m Broad Jump
*Every time you break: 10 x Walking Lunge
2B (speed):
5 Rounds -
*100m Run
*50 x Jump Rope (challenge: Double-Under)
*10 x Plank-Hip Dip-Double-Footed Hop to Side of Hands (switch side of hop ea. rep)
3A (stamina):
*400m High-Knee Run
*Every time you break: 10 x Cross-Body Push-Up
3B (speed):
5 Rounds -
*100m Run
*50 x Jump Rope (challenge: Double-Under
*10 x Grasshopper
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