KK eases up... SIKE!!!!!

This one is more mellow with attention to strict form! Don't go slow or anything, but try to focus on keeping super strong plank during push ups, getting chin over bar on pull ups, keeping in your heels during squats. Make your running pretty as shit, basically focus on LOOKING and MOVING like an athlete!



4 rounds of "Cindy"- (5 pull ups, 10 push ups, 15 squats)
NO REST
400 Meter SPRINT

2 minutes rest

Agility Ladder - (2:30 rotating between Ali shuffle and In N Outs... not the burgers fatties but the movement... google it)
NO REST
400 Meter SPRINT

2 minutes rest

7 rounds of Ball Circuit (chest pass, side passes, overhead, underhand, behind back, slam)

(see here)

NO REST

400 Meter SPRINT

2 minutes rest

2 rounds of - (5 reverse burpees, 7 squat thrusters w/30lb weights for dudes and 20lbs for chickens)

NO REST

400 Meter SPRINT