Warm-Up
300 jump ropes
100 indoor rowers
Workout
Run through this circuit 4X
60 seconds each exercise
- Burpees with DBs
- Squat jumps with one DB to the chest
- Push up with a weight plate on the back
- Standing single leg DB RDL each leg
- Seated on floor DB shoulder press
- Barbell hang cleans
- Jump rope
- Leg lifts hold heavy MB
Cardio
30 minutes on HIITMILL or Stairmaster
