Time: 45-60 minutes
Equipment Needed: mat, bench or chair, weight, and stopwatch
Warm-up: 5 - 10 minutes
Run:
Set up markers 100 feet apart from each other. Run down to one marker and then run backwards to the other cone. Continue for 4-5 minutes.
Rest 3 - 4 minutes
Perform the following 3 stations moving every 3 minutes to the next station. Perform each station 3 times. Rest 2 minutes between each completion of the 3 stations.
Station # 1: (3 minutes)
9 curb/bench jumps
9 bench dips
9 bench crunches
30 second recovery
Station #2: (3 minutes)
9 jump squats
9 tuck jumps (floor not standing)
9 deck squats (can modify with 5 inchworms)
30 second recover
Station #3: (3 minutes)
9 jump lunges
9 snow angels
9 bent over rows
30 second recovery
2 minutes rest and then repeat 2 more times
Then Complete 2 Sets:
30 second plank
30 second cross-over mountain climbers
30 second plank
30 second recovery
Cool Down and Stretch: 5 - 10 minutes
Photo Credit: Canva by Boggy