Mingle day #3

Todays workout is a long one. Grab the following:

•  a dumbel (db) or a kettlebell (kb) using a light-medium weight,
• a rope jump 
• your running shoes

25 burpees 

Than,

3 rounds of 

20 v-ups 

20 thruster 1 kb/db 

100 jumping rope 

Rest 5' 

1000 m run

20 hanging power snatch (1 kb)

Rest 5' 

25 burpees 

Than,

3 rounds 

20 kb/db row 

20 alt lunges a/kb or db 

10 shuttle run (15 m each divided in 2 sprints of 7,5 m)

If running is not an option you can use a spin bike, a rower (2 km) or any cardio machine (4') or do 2 rounds of 10 squat jump - 10 air squat - 10 jumping lunges - 10 lunges - 50 jumping jacks 

If sprints are not an option do 40 jumps over an imaginary line 

Have fun! 🤩