Today’s Workout

BodyRock Link: Hot Marine Corps Workout!

PART 1 
Interval Timer: Set your interval timer for 8 rounds and two intervals – 10 seconds and 20 seconds.

1. Sandbag squat (right shoulder) 11, 9, 10, 9
2. Plank jump push up 7, 7, 7, 6
3. Sandbag squat (left shoulder) 8, 9, 11, 9
4. Plank jump push up 7, 7, 7, 7

Completion Time: 4 minutes (firm)

PART 2 
Interval Timer: Set your interval timer to stop watch and complete the following exercises.

1. 10 pendulums
2. Roll over
3. 1 walking push up
4. Elbow plank jumps (side to side)
5. This is one set

Completion Time: 3:54/3:30

PART 3 
Interval Timer: Set your interval timer for 8 rounds and two intervals – 10 seconds and 20 seconds.

1. Sandbag mini squat (right shoulder) 19, 18, 19, 18
2. Super girl push ups 6, 6, 6, 6
3. Sandbag mini squat (left shoulder) 18, 18, 19, 19
4. Super girl push ups 6.5, 7, 6, 6

Completion Time: 4 minutes (firm)

Notes: None.