Day 11: Let’s keep this up! Today we’re hitting the high intensity zone again. This one has built in rest so you can go hard on each interval and then catch your breath and start again.

Warm up: 5 minutes on choice cardio and then 3 rounds of: (5 push ups, 10 squats, 15 sit ups)

3 Rounds

10 Dumbbell Clean and Jerk
Run 200 Meters
10 Dumbbell Clean and Jerk
Run 200 Meters

Rest 2 Min Between Rounds

Suggested weights: Men – 40#, Women – 25#

Make sure to take the full 2 minutes of rest! This is designed for you to be able to go hard. If you skip the rest, you’re not working at the right intensity level.

Health tip: Take time today to foam roll after your workout. Foam rolling alleviates soreness and increases mobility and flexibility. Give yourself a little massage and spend 10 minutes on the foam roller today. Quads, hamstrings and upper back are great places to start.

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