This workout incorporates aspects of all 3 phases that we have been doing. Go through 3 times.
![](http://healthyhungryhappy.com/wp-content/uploads/2012/05/burpees.jpg)
10 Burpees
![](http://a.espncdn.com/photo/2011/1214/espnhs_body_parts_knees_single-leg_step_downs_576x324.jpg)
5 Heel Taps (each leg)
(*remember: just tap your heel on the ground & come right back up)
![](http://irunforbeer.files.wordpress.com/2011/06/power-clean-techniques.jpg)
5 Power Clean-Press
(*use dumbbells if you have to)
(*the PRESS isn't shown in the picture, dont forget it!)
(*use dumbbells if you have to)
(*the PRESS isn't shown in the picture, dont forget it!)
![](http://www.womenshealthmag.com/files/images/modified-row.jpg)
8 Inverted Rows
![](http://www.womenshealthmag.com/files/images/bootcamp-v-ups.jpg)
12 V-ups
![](http://d3vs5ss8iow0ry.cloudfront.net/video-library/thumbnail/single-leg-lateral-hops_-_step_1.max.v1.png)
10 Single Leg Balance Hops with Hold (each leg)
(*stand on one leg then jump AHAYC & land on the other. Hold for a 3 count, repeat.)
FINISHER: Run Stairs for 5 minutes
then...jog for 5 minutes
then...5 more mintues of stairs
then...cool down jog
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