As many rounds in 15 minutes

12 burpies
20 squats holding milk jugs

As many rounds in 19 min of

50m sprint
20 squats
15 lunges
10 knees to chest

will only be 2 work outs this week. Tomorrow will also be pretty hard. If you find time do a jog on wednesday.

SOrry

sorry i didn't post last night. here are two to do before monday
1:

21-18-15-12-9-6-3

Chair Dips
Sit ups
Box Jumps
Milk jug high pulls


2:
58 burpies, quickly

running

run a 5k

Today

100 Jump Ropes
75 Jumping Jacks
50 Squats
35 Lunges
25 Box Jumps
20 Chair Dips
15 Pushups
10 Burpees

Friday

As many rounds in 18 minutes of:
20 standing lunges alternating legs
25 jump rope
15 milk jug high pulls
15 box jumps
15 push ups

Thursday

5 Rounds for time:
50 Squats
400m Run
25 Milk Jug High Pulls

wednesday

5k

rainy day

6 Rounds of:
25 sec plank
10 sec rest
25 sec sit ups
10 sec rest
25 sec russian twist
10 sec rest
25 sec bicycle ab twist
10 sec rest
25 sec leg lift
1 min rest

Filthy 200

50 burpies
50 knees to chest jumps
50 squats
50 lunges

Finally Friday

5 rounds for time of
15 burpies
20 jumping jacks
15 milk jug high pulls
20 box jumps
25 walking lunges

Thursday

1 mile run
40 push ups
50 squats
1 mile run

A new week

Sorry that I didn't post the last couple days. We will do three days this week

5 sets of 400m sprints
run the sprints as quickly as possible and take as much time between as needed to do te next one quickly. Enjoy.