Fri. July 8

10 Burpee Box Jumps
20 Dips
Run 400m
10 Burpee Pull Ups
20 Dynamic Squats
Run 400m
12 Burpee Box Jumps
22 Dips
Run 400m
12 Burpee Pull Ups
22 Dynamic Squats
Run 400m

Burpee Box Jumps:
(http://www.youtube.com/watch?v=E5TOVmvuNX4)
Burpee Pull Ups:
(http://www.youtube.com/watch?v=LwBWR8kzeUc)


Abs:
25 Sit-Up Reach w/ plate
50 Russian Twists w/ plate
25 Flutter Kicks w/ weight press
15 Double – no weight
25 Rows w/ plate on chest
15 Leg Throws (hands in air)
10-10-10- Crunches - 90degrees- 45degrees- 6 inches
20 (total) Single Leg V-Ups w/ plate
30 second count Knee to Chest Planks
15 3 second count Supermans