1 Round = 12 Minutes
50 Seconds Work | 10 Seconds Rest
Beginners: 1 Round
Intermediate - Advanced: 2-3 Rounds
- Squat and Press
- Incline Push Up
- Riser Jump in & out
Squat & Press
1. Straight Bar Front Squat to Shoulder Press - Start standing holding the straight bar with hands slightly wider than shoulder-width and at shoulder height. Feet should be hip-width. Bend knees and lower into a squat position. As you return to a standing position, press the straight bar up so that it's directly above your head. As you return to a squat position the straight bar should be lowered and return to shoulder height.
Incline Push Up
2. Elevated Push-up - Start with the Equalizer laying down and your hands on the sidebars. Feet should be elevated about 12 -18 inches off the ground. Your body should be in a straight line from your head to your feet. Keeping your core engaged, lower your chest to the ground and then press back up to plank. Repeat.
Riser Jump In and Out3. Straddle Squat Jumps - Start standing with your feet straddling a bench. Bend your knees to squat down and then jump up as high as you can, drawing legs toward one another. Land with feet together on top of the bench. Slightly bend your knees and jump up separating your legs and land straddling the bench.