Choose a block of exercises and complete 4 rounds.
Increase difficulty by adding more rounds, increasing reps or weights if applicable.
Metabolic Resistance Training Block:
15-Push Ups
15-Alternating Planks
30-Body Weight Squats
30-Alternating Lunges (Forward or Backwards)
45-V Ups
45-Sit Ups
4 Rounds
Hybrid Strength Training
15- DB Overhead Shoulder Press
15-DB Goblet Squats
30-DB Bicep Curls
30-DB Hip-Bridges (Floor)
45-Jumping Jacks
45-Jump Squats
4 Rounds
Muscle Builder
25-DB Bridge Chest Press
20-DB Reverse Lunges
25-Tricep Dips
20-DB Side Lunges
50-Mountain Climbers
50-Plank Jacks
4 Rounds
Hybrid Strength Block:
15-DB Bent Over Rows
15-DB Lateral Shoulder Raises
20-Forward Lunge w/ Twist
20-DB Squat to Shoulder Press
30-Bicycle Crunches
30-Leg Flutters
40-Plank Punches
40-Plank Hip Drops (side to side)
50-Burpees (yes FIFTY) challenge yourself :)
4 Rounds
Strength & Cardio Blast (not for the faint at heart) Find a friend & football field and get to work!
25yds-Bear Crawls + 25 Push Ups
25yds-Walking Lunges + 25 push ups
25yds-Broad Jumps +25 Push Ups
25yd-Run+ 25 push ups
4 Rounds (400 yards of work & 400 total push-ups)
**Cuss & Puke then send me your time to complete