B-Train’s 45 Min Beatdown

Warm-up. 10 count for each exercise in unison.

• Standing knee to elbow twist
• Motivators, Cherry Pickers
• 3 sec drop pushups

Jog to mid peer (1/4 mile) – backwards, R- side, L- side, backwards, resume front

• 5 burpees
• 20 squats
• 5 WMD
• -2 sets of the above

Jog another 1/4 mile

• LBC – 15
• flutter kicks – 15
• bicycles – 15
• plank 30 sec
• -2 sets of the above

HILL SPRINTS w/ 10 Al Gore’s and 3 pushups

• 10 sets of the above

Snake the parking lot (down and back)

• 30 total lunges

Jog back 1/2 mile to finish with name-o-rama, prayer and circle of trust.

-Train