Warm-up! 

Strength:

Perform 3 sets of 5 deadlifts at 60% of your 1-rep max. In between sets, do 8 dumbbell military presses.

Now, add weight for 3 more sets of deadlifts, this time do 2 reps at 85% of your 1-rep max. In between sets, continue with 8 reps of dumbbell presses.

WORKOUT:

200-meter run (0.12 miles)

40 push-ups

30 goblet squats with kettlebell

20 bench (or box) dips

10 hang-cleans

200-meter run (0.12 miles)

Remember to time yourself! This workout will, on average, take you 10-15 min. to complete. 

 

Goblet Squat Demo