The workout
Warm up
Tabata x 3 (8 Rounds :20 on, :10 off)
1- Jumping Jacks/X Stretch(on 10)
2- Alternate Push-ups/inch worm to sumo squat
3- Squat Hold with arm pulse/ Plank Twist
Part 1
AMRAP X 10 Mins
2,4,6,ETC.
Slams
Burpee to side of Slam Ball
Plyo Jacks
Jacks but keep going till all finished.
After 5 mins everyone does the jacks on whatever number they are on and then starts back on slams straight away for the next 5 mins.
Part 2 Set Timer for 15 mins 60 Secs intervals
60 seconds Alternating Squat Thrusts x 10 Plank Jack x 10
Buzzer goes then start the following
15 Squat Jumps
10 Squat to press
Then max press ups until time is up
Next 60 Rest
source https://www.youtube.com/watch?v=WvOcqsw3cgE
source https://1morerepuk.tumblr.com/post/662942863689154560
John Calhoun 