Warm-up: 1/3 mile jog
Circuit #1:
10x Knees to bar (hanging from pull-up bars)
15x Burpees
10x Weighted Pushups w/tri kickback
40x Weighted locomotive (bent over rows)
10x Pull-ups
30m Broad jump
Circuit #2:
30x Crunches
7x Burpee Thrusters (Burpees with weights)
20x Wide fly pushups
10x Chin-ups
20 plyoball back extensions
30m Full-court weighted lunges
Repeat for hour
Trainer: Cory
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