"3 ON - 1 OFF"

“3 ON - 1 OFF”

WARM-UP:

A) Active Stretch

B) 3 Min.  Heart Rate Rev
6 Rounds (1.5 min.) -

*15 sec. x High Knee Run

*1 x Drop Push-Up

immediately into...

6 Rounds (1.5 min.) -

*15 sec. x Speed Skate

*1 x Drop Push-Up

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3 Rounds (11 min.) -

*3 min. AMRAP: 3 x Box Jump + 1 x Hand-Release Burpee

*1 min. REST

3 Rounds (11 min.) -

*3 min. AMRAP: 3 x max height Squat Jump + 1 x Deck Squat

*1 min. REST

3 Rounds (11 min.) -

*3 min. AMRAP: 3 ea. x Cross-Body Push-Up + 1 length x Hill Run (p-up @ top & bttm.)

*1 min. REST

3 Rounds (11 min.) -

*3 min. AMRAP: 3 x 10m Shuttle Run (there/ back = 1 rep) + 1 x Bear Crawl Fwd. there/ Bkwd. back (there/ back = 1 rep)

*1 min. REST

-We didn't have time to get to this last set...oh, how I wish we had!