With a Knee Tap

Warm-up

• 2 Sets
  • 10 Air Squats 
  • 10 Calf Raises
  • 30s TrueForm Walk
• 10 Back Squats (45#)
• 5 Back Squats (65#)

Legs

3 Sets

• 10 Back Squats (85#)
• 20 Plyo Lunges
• 70 Jump Rope

3 Sets

• 12 DB Walking Lunges (45#)
• 20 Lateral Hops (over 8# DB)
• 250/200m Standing BikeErg

4 Sets

• 12 Double DB Box Step-ups (45# DBs)

We went straight through again, resting while each other did their round. I decided to stick with the dumbbells I had instead of going from 30 up to 45 each set. We ran a clock and it took us 26:17.

Midline

Tabata

• 12-14-16-17 Sprinter Sit-ups
• 14 Side V-ups
• 14 Side V-ups
• 14 Plank Knee Taps