LINK TO SET TEST RECORDING

WEEK 3 – TEST SETS

do each exercise for 1:00. You can rest during the minute if you need to.
The goal is maximum repetitions with good form! (rest if you can not keep good form)
Record your results on Friday.

push ups
burpees

sit ups
squat jumps

 

 

WEEK 3 – WHITE/SILVER GROUP DRYLAND
do this workout twice each day for the week.

1 ROUND

each exercise – 40 seconds on, 20 seconds off, 40 seconds on, 20 seconds rest.
maximum repetitions in each 40 seconds of work with good form!

cross jacks
push ups
squat jumps
push ups
leg lift toe touch.
push ups
mountain climbers with knee tap right and left
push ups
max burpees (burpee with 2 push ups and a streamline jump)

18 MINUTES TOTAL
 

 

WEEK 3 -- BLACK GROUP DRYLAND
do this workout twice each day for the week.

3 ROUNDS

each exercise – 45 seconds on, 15 seconds off, go right into next exercise.
maximum repetitions in each 45 seconds of work with good form!

squat jumps
push ups

mountain climbers with knee tap right and left
push ups
leg lift toe touch.
push ups
max burpees (burpee with 2 push ups and a streamline jump)

rest 1 minute, go into next round

24 MINUTES TOTAL
 

 

WEEK 3 – GOLD/CHAMPIONSHIP GROUPS DRYLAND

do this workout twice each day for the week.

2 ROUNDS

each exercise – 50 seconds on, 10 seconds off, 50 seconds on, 10 seconds off,
go right into next exercise.
maximum repetitions in each 50 seconds of work with good form!

squat jumps
push ups

mountain climbers with knee tap right and left
push ups
leg lift toe touch.
push ups
max burpees (burpee with 2 push ups and a streamline jump)

rest 1 minute, go into next round

30 MINUTES TOTAL

Have a great week, and GET STRONGER!!