Equipment Based  Warmup:  10 pushups  25 jumping jacks  10 pushups  Strength:  Bench Press 5 sets of 8-10 Workout:  4 rounds: 5 burpees 10 box jump

Equipment Based  Warmup:  Agility Ladder 4 x Jump rope 50 reps  Strength Back squat. 5 sets 6-8 reps  Workout: 50 sit ups  30 dips  100…

Warmup:  100 jump rope reps Workout:  1 mile run  100 push ups  100 air squats  1 mile run

Equipment Based Warmup: 25 Jump Rope 20 push ups 20 walking lunges Strength: Ballistic Kettlebell Row 6 sets of 6-8 reps. Workout: 4 rounds: 4…