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Holiday Edge 28 Day Program

DAY 4

THE WORKOUT

1.  Overhead Press

          Option A) 5 sets of 5 Reps - Go as heavy as you can go while being able to increase the weight by 5 lbs on each side, 10 lbs total, each set
          Option B) 3 sets of 25 reps – If you don’t have access to a gym or heavy weights try the lighter-higher rep version. 
 
Then…
Do all each move for 4x :30 seconds each, rest for 1:00 minute, move to the next exercise, progressing from 1 to 6, then repeat for 2 total rounds
1,1,1,1, 2,2,2,2, 3,3,3,3, 4,4,4,4, 5,5,5,5, 6,6,6,6
  1. High Knee Run w/ Cross Knee Tap
  2. Bear Crawl
  3. Jump Rope
  4. Fireflies
  5. Dumbbell Swing
  6. Burpee
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OVERHEAD PRESS


Then Perform the following Circuit

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1.  HIGH KNEE RUN W/ CROSS KNEE TAP


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2.  BEAR CRAWL FWD/BK


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3.  JUMP ROPE


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4.  FIREFLIES


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5.  DUMBBELL SWING


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6.  BURPEE


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