Fast Physique 3a

10min primer:
ZGYM JRC#16: 15/45x10:

1. Basic bounce – JR

2. Jump Lunge

3. High Knees – JR

4. Push Up to Front Kick Alt.

5. High Knees with Arm cross (every 5 reps) – JR

6. Long Jumps

7. Jump Rope Jacks

8. Donkey Kick Competition Burpees

9. Jump rope jack (1-2-3) to Double under (1-2-3) – JR

10. Sumo Squat jump (1-2-3-Jump)

==
10min compound:
elev dbl kB sumo squat   12 (60#)---9 (70#)---6 (80#)---3 (90#)---12(60#)
                                        50k/10d     50k/20d    50/30k   50/40k     50/dB10
1:30 active rests (plank variations) between sets
==
15min ciruit:
kB chair squat/heel raise x 10  #50
dB side slide lunge x 10/10  #12s
single ham curl machine x 10/10  #10
#rnds: 4 2/3