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Strength Builder and Calorie Burner

Strength Builder & Calorie Burner Elv 12 and 16 Heavy med light weights Sandbag Bosu Warm up 30:30 1. Towel reaches 2. Curtsy Lunge and twist 3. Jog in place arm circles 4. Leg circle to lunge back and knee pull 5. Walk out back bow 6. Swimmer arms 50:10 2x 12” elv 1. Curtsy lunges up and over (switch legs second round 2. Fast feet up and over 3. Straddle box jump burpee 4. In and out abs 5. Bulgarian to SL pushup switches 50:10 16” elv 1. Decline burpees 2. Chair lunges 3. Lateral box jump to pistol 4. Rocket lunges (switch legs second round) 5. Decline tricep pushup + knee tuck + glute raise 50:10 Bosu 2x 1. Slider bosu mtn climbers 2. Repeater knees with foot on bosu 3. 360 toe taps 4. alt OH curtsy lunges with bosu pushup between 5. bosu pistol burpee (SL pushup on bosu, pick up and pistol up and down) 2x Sandbag 20 Swings 18 back load step ups /leg 16 staggared pushup tuck over 14 vertical pull throughs + plank hop 180 12 dips crab toe touches 10 burpee rev grip rows 8 rotating deadlift and tuck jump over 6 clean and press 4 burpee clean and presses 50:10 2x 1. chest press leg raise 2. pushup switch arm knee tap 3. bicurl front press 4. high kettlebell swings 5. burpee flys No Equip Pyramid burnout 10 burpee triangle plank hop + hitch kick 9 3 bicycle abs + 3 SL lifts 8 quadzilla squat jumps 7 roll back burpee star jumps 6 lunge back touchdown kicks per leg 5 dive bombers 4 broad jumps bunny hop back 3 doubled up tricep burpees 2 explosive pushup back extensions 1 crow pose until failure