2/17 - 300 class

Warmup: Squat toss with 10lb medicine ball Ball slams with 10lb medicine ball 40,30,20,10 rep scheme Timed Set: Air Squat 30 seconds work, 30 seconds rest (in the squat position) 4 rounds Timed Set: Air Squat 30 seconds work, 30 seconds rest (in the squat position) 4 rounds Timed Set: Dumbbell Push Press w/20lb dumbbells 30 seconds work, 30 seconds rest (dbells in overhead position) 4 rounds Timed Set: Split Jump 30 seconds work, 30 seconds rest (shake it out, sit, whatever) 8 rounds Finish it off: Burpees 60 seconds work, 60 seconds rest 50 seconds work, 50 seconds rest 40 seconds work, 40 seconds rest 30 seconds work, 30 seconds rest 20 seconds work, 20 seconds rest 10 seconds work, 10 seconds rest 60 seconds work, 60 seconds rest 50 seconds work, 50 seconds rest 40 seconds work, 40 seconds rest 30 seconds work, 30 seconds rest 20 seconds work, 20 seconds rest 10 seconds work, 10 seconds rest BRUTAL!!!!