For time:

2 min plate switches
10 pullups
20 pushups
30 squats

400m run
10 pullups
20 pushups
30 squats

300 rope jumps
10 pullups
20 pushups
30 squats

400m row
10 pullups
20 pushups
30 squats

50 burpees
10 pullups
20 pushups
30 squats

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Daily Extras -

3 min plate switches
3 min side hops R (4" platform)
3 min side hops L

Workout Notes:

  1. I know we just did this last month. I pulled it on Venafi (corp wellness) today and it WRECKED. Need to do it again! 
  2. Careful with those pullups.  
  3. If you can't do pullups, rig a cable pull-down with the weight at 6-8.
  4. 20 pushups is NO JOKE. Snake em if you've got to. 
  5. Watch yourself in the mirror during the squats. Get low. Keep your chest up.
  6. 400m run alt is 2 min of cardio.
  7. Daily extras SHOULD make you sore.

Musings ...

My 4 best tips for keeping the Utah Jazz Dancers fit and ready for tryouts. 

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