Today @ 12:45pm: Cardio-Strength Challenge (Harris YMCA)

WARM-UP:

*3 min. x Weighted Jack (light DBs)

*@ top of ea. minute: 10 x DB Plank Jack (hands atop DBs) (challenge: add push-up in plank jack)

CARDIO ABS:

    -15 x Jump Squat

*1 min. x Alternating Single-Leg Tuck-Up

    -15 x Jump Squat

*1 min. x Plank + Alternating Knee-In (knee to forehead)

    -15 x Jump Squat

*1 min. x Alternating Single-Leg Pike-Up (toe touches)

    -15 x Jump Squat

*1 min. x Plank + Alternating Straight Leg Side Swipes

    -15 x Jump Squat

STRENGTH TRNG.: Rep Countdown w/ Return Strength Interval b/w ea. set

RETURN INTERVAL:

*8 x Dynamic Lunge R-Lunge L-Sumo Squat (challenge: add light DBs)

*6 x Frog Hop Burpee Fwd & Bkwd (2 burpees per rep)(modification: no push-up)

*4 x Inchworm-Out Hold 5-count Down Push-Up Position Inchworm-In

SET #1:

30-20-10 x KB Squat Swing

------> RETURN INTERVAL b/w 30-20-10

SET #2:

30-20-10 total x DB OH Lunge

------> RETURN INTERVAL b/w 30-20-10

SET #3:

30-20-10 (15 ea.-10 ea.-5 ea.) x KB Side Toss

------> RETURN INTERVAL b/w 30-20-10

SET #4:

30-20-10 x SDLHP (+ optional: Side Leg Lift)

------> RETURN INTERVAL b/w 30-20-10

SET #5: 

30-20-10 x Squat Thruster (buns to/ near KB)

------> RETURN INTERVAL b/w 30-20-10

SET #6:

30-20-10 (15 ea.-10 ea.-5 ea.) x Step-Back Lunge + KB Chop

------> RETURN INTERVAL b/w 30-20-10