Warm-up
1/3 mile jog
45 seconds each below, repeat 2x
Crunches w/arms extended
Plank
Russian Twist
Side scissors left
Side scissors right
Leg lifts
Station #1
Squat kick- 20x each leg
180 20x
Mountain Climbers 40x
High Knees 40x
run 1/3 mile
Station #2
Tricep OH extensions 10x
10 Pull-ups
10 Upright Row
15 Grasshopper
run 1/3 mile
Station #3
Push 45lb weight on towel 60m (Sled push simulated)
shuffle run (10m) 20x
Ladder Climb 40x
Crab Kick 40x
run 1/3 mile
Go for 1 hour.
Trainer: Travis
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