Punch Clock Workout - Week 8

Way to go on your Fitness Assessments this week! You guys rocked it. Now for the weekend Punch Clock workout. For this workout, we focus on minimal rest between exercises. We have 2 Supersets + a Finisher... get to work!

WARM-UP
20 High Knees
10 Prisoner Squats
20 Jumping Jacks
10 3D Lunges/side (Front Lunge / Side Lunge / Reverse Lunge)
20 Mountain Climbers
10 Divebombers
COMPLETE 2X

SUPERSET 1
Do 8 Reps For Each Exercise with only 10sec REST in between
a) DB Burpees (Hold DB in Hand)
b) DB Squat & Press Overhead
COMPLETE 4X

SUPERSET 2
Do 8 Reps For Each Exercise with only 10sec REST in between
a) Close Grip Pushups
b) Squat Jumps
c) DB Renegade Rows (Plank Rows) - 8/side (extra challenge, throw a pushup in between each row)
d) Alt. Jump Lunges - 8/side
COMPLETE 3X

FINISHER
Only 10sec REST in between
a) 50 Turns - Fast Jump Rope (simulate rope if you do not have one)
b) 8 Burpees
c) 16/side Mountain Climbers
COMPLETE 4X