Day 22: Workout 22, Mon, Nov 22nd (21) Time: 20 Minutes Equipment: K-bell, dumbbells Complete the following workout straight through by setting your interval timer for 16 rounds of 60 work, 30 rest. During each 30 second rest do 30 high knees and 5 jumping jacks - • Complete exercise 1 for 60 work 30 rest x 4 rounds. • Complete exercise 2 for 60 work 30 rest x 4 rounds. • Complete exercise 3 for 60 work 30 rest x 4 rounds. • Complete exercise 4 for 60 work 30 rest x 4 rounds. 1. Weighted Squats 2. Weighted Alternate Lunge 3. Dead Lift (2x k-bells or dumbbells)Father Squats for slam Ball 4. Weighted reverse power jacks - Optional Finisher: Complete jumping heel taps ( 10 secs) and sprinting toe taps (10 secs) alternating 10 seconds on 5 seconds rest(30 in total). Completing 15 rounds in total of each exercise.
source https://www.youtube.com/watch?v=b3uGw2A1laU
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