25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles
*At home = same.
10 Hanging scap retractions + 10 kip swings
10 Step-ups, unloaded
0:30 Row or air bike, moderate
6 Strict pull-ups (modify to band assisted)
6 Dumbbell step-ups, light
0:30 Row or air bike, hard
2 Weighted pull-ups (modify to band assisted)
2 Dumbbell step-ups, workout weight
Pull-ups = sub truck rows
Rowing = sub shuttle runs
Dumbbells = backpack or other light weight
Weighted strict pull-ups (35lbs/20lbs)
2:00 Rest before starting part 2.
*For those that can do more than 10+ reps consecutively, consider increasing the load.
*Perform an unloaded pull-up if able.
*Perform a band assisted pull-up.
Dumbbell box step-ups (35lbs/25lbs per hand to a 24"/20" box)
2:00 Rest before starting part 3.
*Use a bag/backpack, etc if there is something available and any object to step on (chair, steps, etc.).
Row or air bike for max calories
*50m shuttle runs where each length counts as a "rep". If 50m shuttle runs cannot be completed do sets of 25 single unders + 25 double unders as many times as possible in 5:00. Each set of 25 reps counts as a "rep".