Fast Physique 3b/JR20

Note: since I missed my JR sesh post climb Wednesday, I made it up at the hotel yesterday!

10min cardio primer: JRC#15 10/20x20

1. Jump rope:

20 sec side to side jump

20 sec jump jacks (in and out counts as one rep)

20 sec one leg – R

20 sec one leg – L

2. ABS:

20 sec knee sliders  – R

20 sec knee sliders / – L

20 sec double knee hug to double v-up (all four counts as one rep)

20 sec side crunch alt.

3. Jump rope:

20 sec Double Unders (only double under count for reps)

20 sec Scissors

20 sec Double Unders

20 sec One leg double jump alt.

4. ABS

20 sec plank knee tucks (fast pace)

20 sec bicycle

Repeat

5. Jump rope:

20 sec high knees cross arm jump (after each 10 reps)

20 sec side to side jumps

20 sec high knees cross arm jump (each jump counts for a rep)

20 sec DBU-s

==
10min compound lift: BB static lunges

12/12 -- 9/9 -- 6/6 -- 3/3 -- 12/12
 35#       40#   45#    50#     35#
1min rest (w/ plank variations)
==
15 circuit:
elev dL #65 x 10
BB squat to heel raise #50 x 10
single elev glute press x 10/10
#rnds: 5 1/3