30 on 30 off

Joined my co-worker today for my cardio based workout.  2 circuits of 30 seconds of work followed by 30 seconds of rest.  3 rounds of:

Circuit #1

  • Hops Overs on 18 inch plyo box
  • 1 pound weighted jump rope
  • Treadmill run (5% incline, 8.5, 9, 9 mph)
  • Staggered stance alternating band presses
  • Battle rope (various waves, circles, alt, doubles)
  • Converter ball

Circuit #2

  • Burpee jump ups on Powerplate
  • 1 lb jump rope
  • Treadmill run (5%, 10, 11, 12 mph)
  • TRX rows
  • 15 lb medicine ball slams

Finished with 2 sets of 10 ab wheel roll outs and hanging knee raises.

 

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