Backblasts

Heatwave in the winter

Workout is 3 minute stations – 1 minute cardio, 30 seconds strength, repeat – 29 second rest

warm up –

Run around square up to stop sign down to second square

30 seconds squats

30 seconds push ups

30 seconds reverse lunges

30 crunches

Repeat long run

Format –

3 minutes at each station –

1 minute cardio

30 seconds strength

1 minute cardio

30 seconds strength

30 seconds to change stations

2x through –

Ladder – cardio

Push ups – strength

Jump rope – cardio

Squat reverse lunge (same side) – Strength

Hiccups (burpee to plank position)-cardio

Carolina dry docks – strength

Cross-country skiers to squat – cardio

Staggered hand push ups – strength

Run short square – cardio

Froggers- strength