Bon Jovi

Warm Up/Mobility
10 Min
1:30 Cardio of choice
16 Abmat Sit Ups
8 single leg kettbell RDLs (moderate) (each side)
4 spider man stretch (each side)
8 Inchworms
8 Box jump with step down

Metcon (Time)
Relay Style Partner
6 Rounds
200 M Run
30 Abmat Sit Up
10 Burpee Box Jump Over (24"/20")
6 Alt KB Snatch (53/35)
-Rest while Partner goes

:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Stepback Lunges
1:00 Lunge Elbow to the Floor
1:00 Air Squats
1:00 Inchworms
1:00 Bodyweight RDLs
:30 Flutter Kicks
:30 Russian Twists
:30 Alternating Leg V-Ups
1:00 Upward Dog to Downward Dog Transitions
3 Sets: @Easy Pace
:30 High Knees
:30 Burpees
1:00 Cossack Squats
1:00 Jumping Air Squats
-No Rest B/T Sets-

Metcon (Weight)
Pushups + Chin-ups:
100 reps on pushups and 50 reps on chin-ups. (Athlete breaks up reps however they need and can go back and forth between movements until all reps are completed)
*Focus: Quality form on push ups and chin-ups. Break before reaching failure on either movement. Use band across rig to assist with chin-ups if needed

Tricep Dips
5 sets: 10-15 reps
Ring Rows
5 sets: 10-15 reps
*Focus: Modify dips and ring rows to a level that will allow for quality reps to at least 10. Stop before there is a breakdown in form.

Banded Tricep Extension
4 sets: 15-20
Dumbbell Hammer Curls
4 set: 10-15
*Focus: Extension reps should be controlled throughout movement and slight pause can be held at the bottom of each rep. Hammer curls can be done to the side or across the body.

Core Work:
4 Rounds:
25 GHD’s or Strict Abmat situps
30 Flutter Kicks (each leg)
8 Ab wheels or barbell rollouts
1 min plank hold
*Focus: Minimal rest between rounds. Treat this as it’s for time.