WARM-UP - AMRAP for duration of 1st song
*5 x Jacking Push-Up
*10 x Power Jack
*15 x Plank Jack
*20 x Jumping Jack
SPEED SET #1:
5 Rounds -
*100m Sprint (note the time it took you to complete this - see iPad timer)
*Seconds it Took to Run 100m = # Reps x Tuck Jump (25 rep cap)
STRENGTH SET #1:
*1 x DB Thruster (palms face forward)
*2 x OH (Walking) Lunge (mod: Front Lunge)
-until you reach 50 reps of OH Lunge (a.k.a.: 25 rounds)
SPEED SET #2:
4 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)
STRENGTH SET #2:
*1 x Renegade Row (Push-Up + Row R + Row L)
*2 x DB Power Clean
-until you reach 40 reps of Squat Clean (a.k.a.: 20 Rounds)
SPEED SET #3:
3 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)
STRENGTH SET #3:
*1 x Weighted Burpee
*2 x Sotts Press (mod: 1 arm at a time - R, then L = 2)
-until you reach 30 reps of Sotts Press (a.k.a.: 15 Rounds)
SPEED SET #4:
2 Rounds -
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)
STRENGTH SET #4:
*1 x Wall Walk (mod: Pike Push-Up - Inchworm Out - 2 x Burpee - Inchworm In)
*2 x Burpee
-until you reach 20 reps of Burpee (a.k.a.: 10 Rounds)
SPEED SET #5:
*100m Sprint
*Seconds it Took to Run 100m = Reps x Tuck Jump (25 rep cap)
STRENGTH SET #4:
*1 x DB Bear Crawl 10m Fwd. there/ 10m Bkwd. back
*2 x Man Maker
-until you reach 10 reps of Man Maker (a.k.a.: 5 Rounds)
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