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

Upper Body #1 (Phase 2)

PERFORM THE FOLLOWING AS A CIRCUIT:

VERTICAL WALL-WALK - 5
WALL SIT - 1 MINUTE
HORIZONTAL WALL-WALK - HALF COURT
WALL-TO-WALL SPRINT
WALL BALL SMASH - 10  or  BATTLE ROPE DOUBLES - 15
WALL-TO-WALL BEAR CRAWL
WALL PLANKS (Knees to Elbows) - 20

JOG LAP
SPRINT LAP
JOG LAP

REST AND REPEAT

Abs / Cardio #1 (Phase 2)

10 MINUTES – GROUP ABS

30 SECOND BLOCKS – EACH PERSON PICKS AB EXERCISE 

GROUPS OF 3

15 ROUNDS OF THE FOLLOWING: 

1 PERSON RUNS LAP, WHILE;

1 PERSON HOPS STAIRS, WHILE;

1 PERSON DOES PUSHUPS 

CONTINUE TO SWITCH UNTIL EVERYONE PERSON IS GROUP HAS COMPLETED 15 LAPS 

COMPLETE THE FOLLOWING: 

RUN 5 LAPS – WALK 1 LAP

RUN 4 LAPS – WALK 1 LAP

RUN 3 LAPS – WALK 1 LAP

RUN 2 LAPS – WALK 1 LAP

RUN 1 LAP – WALK 1 LAP

Lower Body #1 (Phase 2)

GROUP FORMS CIRCLE TO COMPLETE CIRCUIT BELOW.  EACH INDIVIDUAL WILL PERFORM EACH EXERCISE FOR 1 MINUTE AND THEN ROTATE TO NEXT EXERCISE.

ONCE CIRCUIT IS COMPLETE - REST AND REPEAT

 

1.Burpees

2.Weighted Squats

3.Fast Feet (10 count then drop)

4.Midget Jacks

5.Battle ropes (alternating, or double whips)

6.180 Jumps

7.Band side step

8.Jump rope

9.Lateral Jump (over step blocks)

10.Kettlebell Squat Swings

Upper Body #2 (Phase 2)

PERFORM EACH OF THE FOLLOWING AS A CIRCUIT STARTING WITH 12 REPS AND WORKING DOWN TO 1 REP 

Shrugs

Chin Ups

Overhead Press

Curls

Military pushup

Alt lateral raises

Lawnmowers

Kettlebell swings

AFTER EACH CIRCUIT PERFORM

25 Jumping jacks

25 Abs (your choice)