3 Sets - 3 Rounds - 3 Exercises - 30 Seconds Each

EQUIPMENT: Slam Ball (20), Box (20 - *24"), Set of Dumbbells (15 - *20 lb.), Mat

WARM-UP:
3 Rounds -
*30 sec. x Air Squat
*30 sec. x Push-Up
*30 sec. x Ankle Hop
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SET #1 (Legs):
3 Rounds -
*30 sec. x Wall Ball (w/ slam ball)
*30 sec. x Weighted alt. Lunge Jump (w/ slam ball centered chest high)
*30 sec. x Box Jump
*30 sec. REST

SPEED INTERVAL:
5 Rounds -
*100m Run - note how many seconds ea. run takes you; that = your "magic #"
*"magic number" x Knee-Slap Tuck Jump
-ex: my first 100m run took me 20 seconds to complete, so I followed it up with an immediate 20 tuck jumps before beginning round 2 (note: there is NO built in rest, just keep going until all rounds complete)

SET #2 (Shoulders):

3 Rounds -

*30 sec. x Clapping Push-Up (modification: clapping on knees OR shoulder-tapping push-up)

*30 sec. x DB Push Press

*30 sec. x Handstand Shoulder Tap (modification: decline plank + shoulder tap OR handstand hold)

*30 sec. REST

SPEED INTERVAL:

4 Rounds -

*100m Run - note how many seconds ea. run takes you; that = your "magic #"

*"magic number" x Knee-Slap Tuck Jump

SET #3 (Abs):

3 Rounds -

*30 sec. x Knees-to-Elbows (challenge: w/ 20 lb. slam ball squeezed b/w knees)

*30 sec. x Elbow Plank + 1 DB Pass-Under

*30 sec. x V-Up 

*30 sec. REST

SPEED INTERVAL:

3 Rounds -

*100m Run - note how many seconds ea. run takes you; that = your "magic #"

*"magic number" x Knee-Slap Tuck Jump