Full workout below:
- Bag Squat w/ Front Press
- Bag Row-L
- Around the World
- Bag Row - R
- Bag RDL w/ Row
- Lateral Pushup Walk
- Bag Reverse Lunge
- Plank/Mod Plank
- Bag Squat w/ OH Press
- Speed Jumping Jacks
- Pushup HOLD w/ Bag Switch
- Lunge Jump
Bag Crunch
SL Deadlift
Superman
Minute each exercise, twice through; rest/repeat then next group.
Group 1:
Sprinter step lunge right or Reverse Lunge Right
Spider Push Up or Bench mountain climbers
Sprinter step lunge left t or Reverse Lunge Left
Group 2:
Long jump 3 hops back or ankle hops
Lateral lunge to hop or lateral lung...
1:
-push up w/ jack (mod)
-Towel 1/2 Kneeling Row (standing)
-Stepping Lunge w/ Rotation(Stepping Lunge)
-lat pullover w/ crunch legs up (legs down)
2:
- step taps (OH march)
- low squat jacks (Jump Jacks)
- sprinting butt kicks (jogging butt kicks)
-lat skip w/ hop (squat w/ hip ext)
...
Perform 4 rounds at 60 seconds/exercise.
Group 1:
Up/down to lateral jump or ankle hops
Push up hold opp. arm/leg or Bench push up hold hip extension
5 low squats with jump or speed squat
in/out scissor kicks or partial rep high knees
straight leg cross over crunch or Standing twist crunch
Group...
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