* These workouts are intended for speed and strength. They may seem short, but you will burn a lot and sweat a lot with these HIIT's(High Intensity Interval Training). Try to knockout each WOD with as little rest as possible. Take your break in between WOD's. Control your breathing. To make it more challenging, add more weight or more reps. Use this as a basis. If it is too challenging, do less weight, but keep the reps. Again, each workout is a timed event, so make sure to record that. Try it again later on and try to beat your previous time.
WOD#1: Dumb bell full body workout. Make sure to choose a weight you will be able to do unbroken, but still be a little challenging. I used 25 lb dumbbells for this. Took rest after each round, but kept a good pace. Record your time.
-3 ROUNDS / 10 REPS each/FOR TIME
WOD#2: Barbell full body workout.
-2 ROUNDS/FOR TIME
Cool Down: Core/Abs.
-21-15-9 FOR TIME