Good Morning,
As the Gator Guantlet fastly approaches we needed to include a little more cardio interval work into our program.  Friday's FITE Club had another large crowd and we put together this interval ladder to keep our HR's up while challenging the entire body.  The first part of this ladder can be used as a work capacity baseline test as well.  Just start the timer on the first exercise and record your time as you finish your last burpee.  Try this one on for size!  For the cardio interval components this program is designed to be run on the treadmill, but if you do not like the treadmill you can choose a bike or rowing machine, it will just add time to burn the prescribed calories on the bike or rower.

50 Kcal cardio
50 Jump Squats
40 Kcal
40 Plyo lunges
30 Kcal
30 MB Slams
20 Kcal
20 American swings
10 Kcal
10 Burpees

10 Kcal
10 Push ups
20 Kcal
20 Box jumps
30 Kcal
30 DB Thruster
40 Kcal
40 Lateral lunges
50 Kcals
50 MB Russian Twists

This is a great calorie burning workout that will keep your metabolism spiked for hours!
Enjoy!

Living life with No Regrets!... No Excuses!
Scott