Fast Physique #1

Cardio Primer: ZGYM: JRC #18 (10min amrap)

1. Front / back / switch JR – 1min

2. Reverse Rock Star Burpee to Burpee Jump Tuck x 10

3. JR high knees 1 min

4. Step up / backward lunge toe touch x 10/10

5. twist left / twist right / front jump / jump jack 20 sec + DBU’s 20 sec + twist left / twist right / front jump / jump jack 20 sec (1min & 20 sec)

6. One leg elevated Plank jump switch x 40

7. Jump rope – Forward / back / switch 20 sec + high knees 20 sec + Double unders 20 sec + twis / twist / front / jump jack 20 sec + Forward / back / switch 20 sec + high knees 20 (2 min total)

10min compound lift: dB curtsey lunges

12/12 -- #12s  (rest 1:30)

9/9 -- #15s (rest 1:30)

6/6 -- #20s (rest 1:30)

3/3 -- #25s (rest 1:30)

12/12 -- #12s 
**finished 1:30 early so planked until time was up

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15min circuit:

ballerina sumo squat #50 x 10

elev dL dL #50 x 10/10

surrender squat x 10/10

#rnds: 4

(no 5min burnout this month. add in jan9)