-Min 1: 3-5 heavy-ish back squats or 10-15 squat jumps
-Min 2: 5-10 weighted pull-ups or 10-15 ring rows or 5-8 DB bent over rows/arm
-Min 3: 20-40 DUs or 15-20 jumping jacks Post movements/weights used to notes. Make it challenging to stick with for all 30 minutes. Work should be approximately 30 seconds and then 30 seconds of rest, so adjust reps accordingly.
*Use DB/KB for all movements except burpees. Use barbell or plate if you don’t have any DBs/KBs and do 15 biceps curls/round. For the Bulgarian split squats, use a bench or chair or couch. Weight should stay in front foot heel. Post weight/equipment used to comments.
*Rest 3 minutes after each round. If you don’t have a pull-up bar, sub 15 bent over barbell rows. If you don’t have a barbell, do 10 DB cleans (5/arm) and 20 DB front squats and 30 DB bent over rows (15/arm).
*Rest 1 minute between rounds. To get the intended effect, you must go all out on each movement. Rest is built in, so go AFAP on the burpees, box jumps, and MCPUs. Earn your rest! Cut reps as needed to keep intensity up.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep. Increase reps w/ lighter weight. You can also sub ME lunge jump sets.
DB Snatches/DB OH Lunges (Time)
21-15-9 Reps for time of:
DB snatches left arm
DB OH lunge steps left arm
DB snatches right arm
DB OH lunge steps right arm
*Rx 50#/35#, Rx+ 75#/50# Use KB as needed. You can also sub ball slams or plate ground to OH for the snatches (use 2 hands as needed for the OH walking lunges).
Increase reps if lighter weight, sub ME sets of push-ups if no barbell/DBs
The “Ghost” (6 Rounds for reps)
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders. Sub sumo deadlift high pulls for the row, and sub jumping jacks, run-in-place, or imaginary DUs for the DUs.