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BWOD #804

Dynamic Warm Up

Jumping Jacks (30 Seconds)
High Knee Run In Place (30 Seconds)
Repeat

Push Ups (45 Seconds)
Air Squats (45 Seconds)
Repeat

Forward Plank (1 Min)

1/2 Burpees (30 Seconds)
Burpees (30 Seconds)
Repeat

Lunges (45 Seconds)
Chest Tap Push Ups (45 Seconds)
Repeat

Mountain Climbers (1 min)

X2 Rounds

Additional work if desired:
Explosive Training

10 Rocket Jumps X 3 Rounds
(place feet shoulder width apart. Swing arms back as if performing a box jump and explode straight up into the air, arms high above your head. Land softly and immediately repeat the movement.)

(30 seconds active rest in the form of high knees or jumping jacks.)