Labor Day Workout


General warm up

4 Rounds of:

15 second sprint on the treadmill with 15%grade and 10mph. 3 lap shuttle run right into 12 squats, 12alternating lunges, 12 jumping lunges, 12 squat jumps and then 30 second isometric squat hold on the power plate.

3 Rounds of:

10 TRX rows, 10 kettle bell swings(53lbs), 10 seconds on the battling rope and then 10 burpees.

3 Rounds of:

50 feet on the versa climber, 20 speed rows on the resistance band, 20 speed presses with the band, finishing with 50 jumps on the 2lb jump rope



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