pump and burn

pump and burn intro

how the workout will flow

warm up

section 1

 

overhead ball slams – 20x (10x each side) / rest 15 secs

back lunge knee up – 10x each side / rest 15 secs

mountain climbers – 30x (15x each side) / rest 1 min / repeat / click on section 2

section 2

 

ball slams – 20x (10x each side) / rest 15 secs

push ups – 10x / rest 15 secs

burpees (no push up) – 5x  / rest 1 min / repeat / click on section 3

section 3

 

mace forward lunge – 10x each side / rest 15 secs

mace alternating squat – 10x (5x each side) / rest 15 secs

high knee run – 30 secs / rest 1 min / repeat /click on section 4

section 4

 

squatting wood chop – 10x each side / rest 15 secs

lateral lunge w ball drop – 10x each side / rest 15 secs

skiers – 20x (10x each side) / rest 1 min / repeat / click on cool down

cool down