Morning:
20 minutes
Even minute: airdyne
Odd minute: 5 ball slams, max push-ups
Total push-ups: 180
Evening:
Complete 2 rounds:
Jump rope 100 yards
60 seconds
Jump rope 80 yards
60 seconds
Jump rope 60 yards
60 seconds
Jump rope 40 yards
60 seconds
Jump rope 20 yards
60 seconds
Jump rope 10 yards
*Rest 3 minutes between rounds
*10 push-up penalty every missed rep
First round: 8:35 (4 missed reps)
Second round: 7:57 (2 missed reps)
then...
5 rounds
15 goblet squats w/40 lb slam ball
then all out effort 30 second airdyne
*as much rest as needed
Tougher than expected. Need to start squatting heavy again.
I have an image in my head of you jump rope skipping down the street
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