Tuesday...Bruiseday. Ladders,Vertical Sets and Tabatas

DWU

Ladder Hops                       4x each
-forward
-backward
-lateral
-lateral

Mogle Jumps                        15 yds. x 4

Frog Crunches                       50
Heel Touchers (penguins)     50 (25 per side)


Vertical Set (fixed bar weight, no changes.) min empty bar(45lbs), max 115lbs

RDL to Hang Clean                 10x
Sumo Deadlift to Highpull        10x
Front Squat Front Press           10x
Back Squat to Goodmorning    10x

DO NOT PUT THE BAR DOWN UNTIL THE END OF THE VERTICAL SET!

3 Rounds w/ 2 minute rest between rounds

BEAST MODE HAS NO REST, BAR NEVER HITS THE GROUND FOR ALL 3 SETS

Tabatas (20 seconds work 10 seconds rest for 4 minutes)
Push-Ups;Burpees;Sit-Outs;Mountain Climbers

BEAST MODE MAKE EACH EXERCISE IT'S OWN 4 MINUTE TABATA