'Warm Up Video: https://www.youtube.com/watch?v=U4PqZV2EZmc&t=1s Ballpark 6 Rounds :30sec of Work / :15sec of Rest 1) Wall Ball 2) Devil\'s Press 3) Jump Rope 4) Rest Suggested Weights: Wall Ball Men: 12-20lbs Women:10-14lbs Devil\'s Press Men: 15-40lbs Women:10-30lbs MOBILITY -Bottom of squat hold with knee drive for 1 minute. Today\'s workout we want to maximize work in a :30sec window. Use the :15sec rest to transition to the next movement and also focus on breathing to help bring your heart rate down. Focus Points: -Choose correct loadings/exercises that help you stay moving for :30sec intervals. -We have one station that is \"Rest\" which means by the top of the next round we should be able to give full effort. Goal: -Perform most sets (If not all) unbroken. -:30sec is such a short window so we need to capitalize on it to help achieve an awesome workout. -Wall Balls: 12-16 reps -Devils Press 4-7 reps -Jump Rope (Double Unders): 40-60 -Single Unders: 80-120 SUBS Wall Balls -Dumbbell Thruster -Goblet Thruster -Jump Squat + Pushup -Jump Squat + Pushup on Knees Devil\'s Press -Burpee + Plate Ground to Overhead -Burpee (Any Variation) + Any Object Ground to Overhead -Burpee Variation Jump Rope -Double Unders -Single Unders -Plyo Plate Hops -Fast Feet in Place WEBSITE: https://www.fitwithmatt.com/ INSTAGRAM: https://www.instagram.com/fit_with_matt/ FACEBOOK: https://www.facebook.com/matt.b.dejesus #intervalworkout #homegym #intervalworkouthomegym #Workoutmotivation #howtogetmotivatedtoworkout #howtogetmotivatedtoworkoutathome'
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