Weekend Workout #26

Warm-up

Row machine for 15 min. (4 min easy, 200m hard, 100m moderate, repeat 3 times)

Treadmill for 8 min.  (4 min. jog, 20 sec sprint, 1 min. jog, 20 sec. sprint, 1 min. jog, 20 sec sprint, 1 min. jog)

TRX Set #1 – 30 sec. each except med ball (15 ea.)

Crossing balance lunge

Low Row w/ tempo

Sprinter start

Side plank with hip drop

*Med Ball Rotation throws (lateral)

Jump Rope (1 min)

BW Set #2 – 1 min each exercise except push ups (10)

Fast Mtn climbers

Alt. KB Swings

*Push Ups

Split Lunge Jumps

Bob and Weave w/ Dumbbell Punches

KB Set #3 – 30 sec. each exercise (each side)

1-Hand Clean and Press

Double Lunge w/ KB racked (same leg as weight in hand)

T-Push Ups

2-Hand KB Swings

Jump Squats