~Thursday Burn

CIRCUIT TRAINING DAY

Start with stationary bicycle:

• 5 minutes warm-up
• 20 minutes (alternate bullets below)
  • Maintaining consistent cadence, 20 second breath hold, 40 seconds breathing
  • 20 second sprint @ 90%, 40 seconds @ 40%
• 5 minutes cool-down

Workout, water break between exercise blocks:

• 2 rounds, no rest
  • 10 push-ups on bosu ball
  • 7 pull-ups
  • 15 cable ab twists (both sides)
  • 10 pop-ups to surf stance
  • 50 crunches
  • 50 yards bear crawl
• 25 knee-ups
• 2 rounds, no rest
  • 30 seconds ropes
  • 10 box jumps
  • 25 russians
  • 10 single leg bosu squats
  • 50 yards bear crawl
• 25 knee-ups
• 2 rounds, no rest
  • 10 push-ups, feet in TRX, knees to chest
  • 10 forward lunges (each leg)
  • 10 pop-ups to surf stance
  • 50 yards bear crawl
• 25 knee-ups

Cool down stretches and roller work.