Warm up: Double unders, skipping, lunges, squats, and practicing the workout sequence.
Workout: 10 sec off/50 sec on for 20 rounds (details here)
Sandbag* Swing 25-21
Crossed Leg Burpee 8-6
Turkish Jump Up** 8-8
Kick Up 50-45
Foot Elevated Squat* (L) 16-18
Foot Elevated Squat* (R) 17-20
Jump Lunge & Knee Crunch** 8-11 (no dumbbell)
Mountain Climber 46-58
Sandbag Squat* & Lunge Combo 4-5
(1/2 squat, lunge back & 1 low jack)
Full Body Combo** 5-5 (no dumbbell)
(sumo squat with dumbbell overhead, 2 side sumo knee tuck, jump down to plank, back and repeat)
4 Burpees for Erin + 12 Pistols (each leg)
*20 lbs backpack
** 8lbs dumbbell
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