Teal Tuhu

and Jerk

Warm-up: 3 rounds of 10 air squats, 5 burpees, and 30 second plank hold.

Workout: 1. Clean & Jerks - 3 sets x 8 reps (use a moderate weight) 2. Lunges with Overhead Press - 4 sets x 12 reps (alternate legs each set)
3. Jump Rope Intervals - 20 seconds on/10 seconds off for 6 minutes total
4. Pushups + Pullups Superset – 2 sets of max effort pullups followed by max effort push ups to failure 5. KB Swings – 4 sets x 15 reps