*This workout starts out nice and easy, but before you know it, it becomes a doozy! Sneaky, sneaky stuff.
EQUIP: Jump Rope, 2 Kettlebells (1.0 pood), Pull-Up Bar
WARM-UP:
*400m Run
*Active Stretch
SET #1/ WARM-UP, cont.
10-8-6-4-2 x Air Squat
10-8-6-4-2 x Push-Up
5 x Perfect Sit-Up
(i.e. 10 Squat, 10 Push-Up, 5 Sit-Up, 8 Squat, 8 Push-Up, 5 Sit-Up, 6 Squat, 6 Push-Up, 5 Sit-Up, etc.)
SET #2:
100-80-60-40-20 x Jump Rope (challenge: Dbl-Under)
10-8-6-4-2 x 2KB Burpee-Deadlift
5 x Toes to Bar
SET #3:
10-8-6-4-2 x 2KB Thruster (1 KB in ea. hand)(mod: bottom-up KB thruster w/ 1 KB)
10-8-6-4-2 x 10m Shuttle Run there/ back
5 x Broad Jump over both KBs (KBs spaced shoulder width apart)
SET #4:
100-80-60-40-20 x High Knee Jump Rope
10-8-6-4-2 ea. arm x KB Clean and Press (“Long Cycle”)
2 x Wall Walk + Burpee (push-up into walk walk up/ down - push-up/ hop in/ jump up)
SET #5/ FINISHER:
10-8-6-4-2 x Side Hopping KB Swing (R and L = 1)
100m Run
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