Lower Body #1 (Phase 3)

PERFORM EACH OF THE FOLLOWING AS A CIRCUIT  

Sled Push – Full Court and back

Dead Lift – 10 (225#, 170#, 100#)

Burpees - 10

StepUps – 20

Weighted Squats - 10

Wall Sit – 1 minute 

AFTER EACH CIRCUIT PERFORM

1 Lap – Skip

1 Lap – Karaoke

1 Lap – Jog

REPEAT

Upper Body #1 (Phase 3)

GROUP OF 3 FOR WORKOUT 

ONE PERSON STARTS JUMP ROPE ON OPPOSITE SIDE OF GYM

ONE PERSON RESTS WHILE THE OTHER PERFORMS THE FOLLOWING: 

·      FARMER WALK TO FOUL LINE

·      OVERHEAD PRESS – 5

·      FARMER WALK TO HALF COURT

·      DIPS – 10

·      DECLINE PUSHUPS – 10

·      FARMER WALK TO FOUL LINE

·      KETTLEBELL SWINGS – 10

·      FARMER WALK TO END COURT

·      JUMP ROPE TILL NEXT PARTNER SWITCH 

PERSON IN GROUP WHO WAS COMPLETING JUMP ROPE WILL PERFORM THE ABOVE BACK TO BEGINNING AND REST 

·      FARMER WALK TO FOUL LINE

·      KETTLEBELL SWINGS – 10

·      FARMER WALK TO HALF COURT

·      DIPS – 10

·      DECLINE PUSHUPS – 10

·      FARMER WALK TO FOUL LINE

·      OVERHEAD PRESS – 5

·      FARMER WALK TO END COURT

·      REST TILL NEXT PARTNER SWITCH

Abs / Cardio #1 (Phase 3)

GROUPS OF 4 or 6

4 ROUNDS OF THE FOLLOWING: 

Track

GROUP INDIAN RUN

Go until everyone in group has sprinted 3 times 

GYM

Partner up with someone in the group and complete the following circuit 2X: 

25 Sit-ups (partner holds legs)

25 Leg throws (partner throws legs)

15 Box Jumps

 

Lower Body #2 (Phase 3)

GROUP LINES UP ON NEAR SIDE OF GYM

BROAD JUMP TO FOUL LINE

·        PERFORM 16 BURPEES

BROAD JUMP TO HALF COURT

·        PERFORM 16 SKATERS

BROAD JUMP TO FOUL LINE

·        PERFORM 16 SPLIT-JUMPS

BROAD JUMP TO END COURT

·        PERFORM 16 AIR SQUATS

RUN LADDER ON COURT (FOUL LINE, HALF COURT, FOUL LINE) TO BEGINNING 

REST – 1 MINUTE 

REPEAT ABOVE, ALTERNATING LUNGES AND BROAD JUMP, DROPPING EVEN REPS (16,14,12….)  EVERY ROUND TILL GROUP WORKS DOWN TO TWO.  

Upper Body #2 (Phase 3)

PERFORM EACH OF THE FOLLOWING AS A CIRCUIT  

Pull Ups – 5 (strict)

Battle Ropes – 30 circular

Hand Stand Hold – 30 second

Barbell Rows – 10

Crab Walk - Half Court and Back

Monkey Bars 

AFTER EACH CIRCUIT PERFORM

1 Lap – Jog

50 Mountain Climbers

1 Lap – Backward

REPEAT

Ab / Cardio #2 (Phase #3)

GROUPS OF 3

6 ROUNDS OF THE FOLLOWING:

1 PERSON RUNS 5 LAPS, WHILE;

1 PERSON JUMP ROPE, WHILE;

1 PERSON DOES FOLLOWING ABS:

30 - SITUPS

60  - WEIGHTED RUSSIAN TWIST

30 - BICYCLES

30 - DOUBLE CRUNCH 

SWITCH FROM LAPS TO JUMP ROPE

JUMP ROPE TO ABS

ABS TO LAPS

UNTIL EVERYONE IN GROUP HAS COMPLETED