30 seconds of each:...1 time through..Tabata

Air Squats
Mountain climners
Burpees
Freestyle kicks
High knees
Bird dogs (right and left)
Jump Rope

20 seconds of each:

Air Squats
Mountain climners
Burpees
Freestyle kicks
High knees
Bird dogs (right and left)
Jump Rope
Side lunges
Pull ups

10 seconds of each:

Air Squats
Mountain climners
Burpees
Freestyle kicks
High knees
Bird dogs (right and left)
Jump Rope
Side Lunges
Pull ups
MB Slams
KB swings

2/3 rounds:  Depending on how much rest you need...High Intensity. Perfect Form.

20 DB thrusters  (explode up)
20 Indian Style (legs crossed) sit ups--full sit up
20 MB Cleans (quick shrug at the top)
20 Mountain climbers
Balcony Run

3 Rounds: 
 5 Clean and Jerks  
50 Jump Rope  
5 Ball Jump Throws  

  3 Rounds:  
5 Back Squat  (75%)
 20 Toe Jump touches  
5 MB Slams

12 min AMRAP:

12 stationary frog hops
6 power cleans
12 dips
6 pull ups


12 min AMRAP:

12 Jumping Jack Push ups
12 Air squats
12 KB sumo deadlift high pull
12 bridge lifts (6 each leg)

3 Rounds:

1 minute on each exercise


KB swings
Box Jumps
Front Squat
Statue of Liberty
DB V-up abs
Bird Dogs (30 sec right, 30 sec left)
Side Lunges
Run in the gym

10, 8, 6, 4, 2

Burpees

Seated Row

Wall Jump Taps

Hanging Knee tucks

Dips

Deadlift

1 Run between each round

4 Rounds:

10 MB cleans
20 push ups
30 ski jumps (total) Fast, wide jumps!
40 high knees (at wall)
50 Jump Rope

5-5-5-5-5
Backsquat

Mental Training for 15 minutes

400 Meter Run (2 laps around tippin)
20 KB Swings

400 Meter Run
20 box jumps

400 Meter Run
20 squat streamline jumps

400 Meter Run
20 DB burpees



then...

AMRAP in 12 minutes:

8 pull ups
8 back extensions
8 MB Broad Jump Throws
8 MB cleans (fast and explosive)
8 MB abs

AMRAP in 20 minutes:

2 Bear Complex (power clean,front squat,shoulder press, backsquat)

5 Burpees

5 pull ups

5 KB swings

Balcony Run



Med Ball Circuit
Abs
Stretch