Tuesday 2.18.20


3 min cardio (1 easy, 1 moderate, 1 hard)

High Knees

Butt Kickers

Toy Solders

3 Air Squats + Broad Jump

10 Box Step Ups

5 Burpees

5 Box Jumps

1 Minute Handstand Hold or Plank

Barbell warmup for Press


• 3×2 Strict Press (add 5#-10# to last Double/Single load)

• 3×1 Strict Press (same weight)

Superset: 3 sets of 5 each Bent Single Arm DB Rows


Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

• Burpee Box Jump Over (M:24″/W:20″)

*Run 100m or Bike 10/7 cal after each round. Box facing on BBJO. Target time is 10-12 minutes. Time cap is 16 minutes.


Banded Hip Distraction

Foam Roll Glutes and Calves