Summer Shred #12/JR to 30

Buy in: Dragon hold x 15 sec + Double Unders x 20 x 2 sets

Part 1 – Upper Body and Arms

HIIT – 6 x 30/10 with dumbbells

1. Plank Row Push Ups #25s

2. Rocky Sit Ups #10s

3. Plank to squat and bicep curl #25s

4. Rocky Sit Ups

5. Power Clean and Press #25s

6. Rocky Sit Ups

Part 2 – Legs

Jump Tuck x 10 / Figure 8 Squats w/ heel raise #30 ladder

10  – 20 – 30 – 20 – 10

 Part 3 – Cardio

HIIT – 6 x 30/10 with Jump Rope

1. High knees *pistol L

2.  Criss Cross Mountain Climbers

3. DBUs  *pistol R

4. Ballerina Plie Jump Squats

5. High Knees *kB alt dL #50

6. Side Jump Lunge knee up
+
JR to 30min
10/40x17 = 14min