Welcome to day 3!

Watch the video and be awesome!

Here is the workout or download by clicking here.

Dynamic Warm-up Sets Reps Load Rest Interval
Complete 3 Rounds Inline Lunges 3 5 each leg Body Weight (BW) 0-5 seconds
Stablity Push-up 3 5 BW 0-5 seconds
Resting Squat 3 15 – 30 seconds BW 0-5 seconds
Inner Thigh Mobitiy 3 8 each leg BW 0-5 seconds
Elephant Ears 3 8 each side BW 0-5 seconds
3 Sets, NO rest…burner Exercises Sets Reps or Time Load Rest Interval
A1. Air Squats 3 15 BW 0 minutes
A2. Push-up 3 2 short of failure BW 0 minutes
A3. Back Lunge 3 12 each leg BW 0 minutes
A4. Supine Row 3 2 short of failure BW 0 minutes
A5. Military Push-up 3 2 short of failure BW 0 minutes
A6. Dead Hang 3 30 seconds BW 0 minutes
Tri-set B: 3 sets Exercises Sets Time Load Rest Interval
B1. Push-up 5 20 seconds BW 0 minutes
B2. X-Jack 5 20 seconds BW 0 minutes
B3. Mountain Climber 5 20 seconds BW 30 seconds
Tri-set C: 3 sets Exercises Sets Time Load Rest Interval
C1. Air Squat 5 20 seconds BW 0 minutes
C2. Back Lunge 5 20 seconds BW 0 minutes
C3. Alternate Lateral Lunge 5 20 seconds BW 30 seconds
Tri-set D: 3 sets Exercises Sets Time Load Rest Interval
D1. Burpee 5 20 seconds BW 0 minutes
D2. Push-up Jack 5 20 seconds BW 0 minutes
D3. Backward Burpee 5 20 seconds BW 30 seconds
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