Fitness
1 burpee
2 push ups
3 ball slams
4 jumping lunges
5 sit ups
6 wall balls
7 TRX/Ring rows
8 kb swings
9 air squats
10 box jumps
11 mt. climbers (both legs = 1)
12 (120 single skips)
Performance
1 burpee
2 push ups
3 ball slams
4 jumping lunges
5 K2E
6 wall balls 20/14
7 Pullups
8 kb swings
9 air squats
10 box jumps 24/20
11 mt. climbers (both legs =1)
12 DU
Sport
1 HSPU
2 Hang Snatch @ 95/65#
3 Lateral Burpees over bar
4 Pistols (alternating)
5 Push Press @ 95/65#
6 T2B
7 Box Jumps 30″/24″
8 CTB Pullups
9 Wall Ball 20/14#
10 DU
11 OH Squats @ 95/65# (no racks)
12 calories on rower
Perform like the song: First set is first movement, then second set is first movement + second movement, third set is first movement + second movement + third movement…and continue this pattern for 12 sets.
