3 Rounds of:
12 Squat Jumps
12 Hand Release Push-Ups
12 Wide-Arm Push-Ups
20 Straight Leg Raises Directly into,
3 Rounds of:
10 Tuck Jumps
20 Shoulder Tap Push-Ups
20 Alternating Airborne Lunges
Finally, 3 Rounds of:
60 second Plank
20 4-Count Mountain Climbers
15 Air Squats
The sequence of the workout is three rounds of each circuit before moving on to the next.
You can move from one circuit to the next without pausing. Take breaks as needed.
Score is the total time to complete all 9 rounds. Movement Standards Airborne Lunge: Perform a reverse Lunge with the shin of the trailing leg parallel to the ground. As you dip for the Lunge, only allow the knee to touch the floor.
The foot stays off the ground. Alternate the legs to each repetition.
Half Jack: Perform a standard Jumping Jack with the arms staying on your side at all times. Intended Stimulus This workout is an all-out effort. The first two circuits should feel relatively easy, with controlled, rhythmic breathing.
The third circuit should feel like running up a steep hill. Your heart rate will be high and it should feel much more challenging to maintain your pace. Scaling Advanced athletes should wear a weight vest of their choice.
For all athletes, the key to achieving the intended stimulus is choosing a weight or modification that allows you to work continuously.