50 Jumping Jacks
10 Bulgarian Split Squats per leg
10 Eccentric Pushups
25 Prisoner Sumo Squats
Do as many rounds as possible in 19 minutes, only rest when necessary. At the end, write down your time and try to beat it the next time you do this workout.
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Perform 40-seconds on each exercise and rest 20-seconds in between. You will do this for 12- minutes (or 3 total rounds)
Burpees – 40-seconds/ Rest 20-seconds
Bodyweight Squats – 40-seconds/ Rest 20-seconds
Plank to Pushup – 40-seconds/ Rest 20-seconds
Reverse Lunges – 40-seconds/ Rest 20-seconds
then move back to the top…
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Do the following circuit as many times as possible in 10 minutes, resting only as needed. After the 10 minutes are up, rest 1 minute and move into the finisher.
1A) Alternating Prisoner Lunge (8/side)
1B) *Triple Stop Pushup (8)
1C) Jumping Jacks (20)
1D) Mountain Climber (10/side)
*Pause for 1 second halfway down, again at the bottom, and and again halfway up… that’s ONE rep!
3-Minute Finisher
– Do the following superset 3 times, resting as shown.
2A) Burpee (20 secs), rest 10 secs
2B) Plank (20 secs), rest 10 secs
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