Magic Number = 20

Equipment: Med Ball and Heavy Dumbbells

WARM-UP: (MB Ab Drills)

3 Rounds -

• 1 min. x Sumo Squat Side-to-Side-Rush Center
• 30 sec. ea. x Step-Back Lunge + Knee-to-MB
• 1 min. x MB Toe Plank + Side Taps

MAIN SET:

#1: 2 x 20 reps ea.

• Bosu Sit-Up to Stand (challenge: DB glued to chest)(standing w/ feet backed up to bosu, squat to sit buns down on edge of bosu, lay back to an arch for a full sit-up, then stand all the way up)
• MB Overhead Triceps Toss to MB Squat Toss (stand w/ MB behind neck (elbow narrow), toss from behind neck to straight overhead, catch MB in front of chest, squat, toss ball up when standing up from squat, catch in front and squat back down, stand and start over w/ triceps toss)

MB Stair Run: 10 x Sprint Up/ Down Stairs (MB centered chest high; biceps engaged)

#2: 2 x 20 reps ea.

• DB Squat-Thrust-Dead Lift (challenge: add jump, w/ DBs down at sides)
• Biceps V-Extension (DBs in hand, palms up, elbow in vs. sides of torso, extend arms forcefully straight out, palms stay up)

MB Stair Run: 10 x Sprint Up/ Down Stairs (MB centered chest high; biceps engaged)

#3: 2 x 20 reps ea.

• Single-Arm/ Single-Leg: In-Place Deep Lunge Pulse w/ MB OH (20 ea. leg)(R leg in front, MB balanced in R hand, R arm extended straight overhead w/ R shoulder tight in to R ear, drop down into low lunge, then up, repeat; then do L leg after 20 reps completed on R side)
• Rolling MB Push-Up 

MB Stair Run: 10 x Sprint Up/ Down Stairs (MB centered chest high; biceps engaged)

*If time: back through all of the above at 10 reps ea. exercise

STRETCH: