200M jog

10 Box step ups

10 Cossack squats

10 Alt Toe Touch

10 Twisting Push Ups

6 Box jumps

Kneeling Shoulder stretch on box (see video below, courtesy of train FTW) – 30 sec



10 Push Ups

10 Box Jumps (24/20)

10 Alternating Lunges (10 each leg)

This bodyweight triplet will get you good by the end of the 20 minutes!  That said, don’t try to sprint right out of the gates on this.  Your goal is to keep a steady pace throughout the 20 minutes.  Keep any rest to a minimum.  If possible, make any rest as your transition time from one movement to another. And yes, it is 10 lunges PER LEG, so a total of 20 lunges per round.


Scaling Options:

Push Ups -> off bench

Box height -> 20/16

Lunges -> Air Squats


Cool Down:

Couch Stretch on Box – 2 Min per side


Scorpion Hold (feel stretch in pec) – 1 Min per side

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