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