Evil one

Warm-up

Do the following circuit twice, resting for 1 minute between 

circuits.  Each exercise should be performed for 20 seconds.

 

Prisoner Lunge

Offset Pushups

Bodyweight Squat

Cross Body Mountain Climbers

 

MRT Circuit

Do the following circuit 3 times, resting for 1 minute between 

circuits.  Each exercise should be performed for 40 seconds.

 

Triple Pushup (20 secs decline, 20 secs close grip, 20 secs normal)

*90% Split Squat (40 secs ea leg)

Cross Body Mountain Climbers

 

*Come up only 90% - this will allow maximum muscle tension

 

MCT Circuit

Do the following circuit 3 times, resting for 1 minute between 

circuits. Each exercise should be performed for 40 seconds.

 

Walking Lunges

Spiderman Pushups

DB Row

Total Body Extensions or burpees

 

Finisher

3 min - no rest unless necessary

bench vaults (4)

explosive pushup (4)

db swings (4/side)


*** Source: Mike Whitfield