Warmup: Jumprope warmup- 8 sets :20 on :10 off 3 sets of... Thrusters - 8 Burpees - 14 3:00 minutes rest 3 sets of... Box Jumps - 10 Rope Pulls - 3 3:00 minutes rest 3 sets of... Med. Balls Slams - 10 Bounding Jumps - D/B 3 sets of... 3:00 minutes rest Shadow Boxing - 50 TM sprint - .10 #Workouts

6 Rounds for time Partner up, one works while other rests 250m Row 10KB Swings 10 Squat Jumps 6 Rounds for time Partner up, one works while other rests 10 Wall Ball 10 Burpees 10 Full Situps 6 Rounds for time Partner up, one works while other rests 10 Chest Press 10 Upright Row 10 Pop Lunges #Workouts

Warmup Dynamic w/ High Knees x 25 Jump Squat x 20 Pushup x 15 Station Circuits 3 sets each @ :30 sec. on, :15 sec. off *Medicine Ball Stations* Wall Abs Slam Ball Wood Chops *Barbell Station* Standing Shoulder Press Grappler Press KB Swings * Dumbell Station* Incline Press DB Reverse Lunge DB Pullovers *Cross Training Circuit* Tire Flips Aerodyne sprints Incline Rows *Boxing* 3 Burpees Combination's on Heavy Bag Jumprope #Workouts

Warmup 50 Air Squats, 50 Push-ups, 150 Jump Rope Station 1 Treadmill run x .10 Walking lunge w/ wt Band Row x 15 Station 2 V-ups x 10 DB Bench Press x 15 DB Snatch x 6 each arm Station 3 Crunch x 20 Burpee x 5 Side Plank-ups x 10 each side Station 4 Wall Ball x 8 Push-ups x 20 Russian Twist x 10 Station 5 5 Box Step w/ wt x 8 each leg Reebok Box Jump x 20 Stretch!

Warmup Dynamic stretching 30,25,20,15,10,5 (Squats and Bicycles (abs)) Weight Training 4 sets of each Super Set DB Chest Press x 12 SB Hamstring Curl x 12 *150 jumprope or 250 meters row or .25 mile run on treadmill 4 sets of each Super Set DB Shoulder Press x 12 Weighted Jump Squat x 12 *150 jumprope or 250 meters row or .25 mile run on treadmill 4 sets of each Super Set Ring Rows x 12 Bench Dips x 12 *150 jumprope or 250 meters row or .25 mile run on treadmill 4 sets of eac

Core-Cardio-Core-Cardio-Metabolic Twice Through C- Full Sit-ups w/ weight x 20 C- Backward Run on Treadmill (10deg incline) x :60sec C- Front Plank w/ weight x :45sec C- Row x 250 or Jump Rope x 100 M- [(10 Body Weight Squat) + (10 BW Squat to Toe Raise) + (10 Squat Jumps)] x2 as fast as possible Twice through C- Right/Left Plank w/ weight x :30sec ea. C- Boxing or Airdyne :20sec on / :20sec off x 4 C- Abs (choice) x 50 C- Burpee Box Jump x 10 M- [(10 Diamond Push-up) + (10 B

Warm-up Med. Ball Jump Squat x 10 Lunge and Touch x 5 ea. leg Med. Ball Slams x 10 Century Workout (Partner Works while Partner Rests) Pushup - 100 Situp - 100 KB swing - 100 (Girls 25 lbs. Guys 35 lbs.) Air Squat - 100 (Butt Touches Ball) Jumping Pullup - 100 Row - 1000 meters Inverted Rows - 100 Wall Ball - 100 Thruster - 100 (Girls- 22 lbs. Guys 45 lbs.) Burpee - 100 * Split Up Rep's accordingly between Partners. * Both Partners need to do equal number of reps. #Workouts

Station Circuits 3 sets each @ :30 sec. on, :15 sec. off *Medicine Ball Stations* Russian Twist Med. Ball Slams Wall Ball *Barbell Station* Standing Shoulder Press Sumo High Pulls Power Cleans * Dumbell Station* Incline Press DB Front Raises DB Pullovers *Cross Training Circuit* Plate Pulls w/ sprint backs Lateral Jumpovers Incline Rows *Boxing* Kicks on Heavy Bag Combination's on Heavy Bag Jumprope #Workouts

:30 seconds on :15 seconds for each exercise x 3 times through each circuit Circuit 1 Kettelbell High Pulls Airdyne bike Inverted Row Circuit #2 DB Incline Press​ DB Fly Tricep Pressdown​ Circuit 3 Kettelbell Swing​ Box Jump Squats Wall Ball Circuit #4​ Walking Lunge​ Bicycle's (abs) Boxing The Finisher​ Thruster​ Squats Burpees #Workouts

Core-Cardio-Metabolic-Core-Cardio (section 1) C - 50 Straight Leg Crunches C - Treadmill TABATA :15/:15 x 8 M - (10 Body Weight Squats + 10 Toe Raises + 5 Squat Jumps) x 2 C - 20 MB V-Ups C - (15 Jumping Jacks + 15 Mountain Climbers + 3 Burpees) x 3 Core-Cardio-Metabolic-Core-Cardio (section 1) C - Plank (rock the hips) x 60sec C - Jump Rope :30/:30 x 3 M - (5 lunges ea + 5 Pop Lunge ea + 5 Single Leg Hops) x 2 C - Decline Crunch w/ weight x 20 C - (5 Wall Ball + Sprint d/b)