WARMUP:
FIREBALL CHALLENGE: start doing jumping jacks and every time you hear "FIRE" or "FIREBALL" you do a no-pushup burpee + air squat
(since nobody did it last week..)
REST as needed
60 flutter kix (30 up/down + 30 side/side)
10 spiderman lunges
14 deadbugs
14 plank bird dogs
CONDITIONING: FOR QUALITY REPS
0-2MINS: 100m sprint + 30 jumping air squats
2-4MINS: 200m sprint + 30 hands-release push-ups
4-6MINS: 100m sprint + 30 alt. walking lunges
6-8MINS: 200m sprint + 60 plank position shoulder taps
REST 3MINS & REPEAT
(NOTE: really push yourself to go hard on the sprints and SCALE appropriately to have at least 30sec REST between sets.)
- POST YOUR RESULTS TO COMMENTS.