Week 3 - Day 6

Warmup:

30 seconds - Jogging on spot high knees 10 x Pushups (Kneeling or toes) 30 seconds - Skipping (no need for skipping rope just go through the motion) 10 x Alternate Sprinter Lunge

Working Sets Part 1 (3 Rounds):

40 seconds efforts with 10 seconds rest between movements and 40-60 seconds rest between rounds.

Pushup with 1 sec pause @ bottom range. Alternating Sprinter lunge Bicycle crunch Slick Floor Sliders (Glut Bridge with leg curls sliding along ground) Airboxing Rear Foot elevated split squat Left Rear Foot elevated split squat Right

3 minute AMRAP (As Many Rounds As Possible)

Skipping no rope required or rope if you have access.