Warm up for 5-10 minutes. Then, in EACH set, perform the two exercises for stated amount of reps and follow with a 1-minute run (sprint). Keep rest between exercises to a minimum, 1 minute or so after each set.

Set 1:

30 Thrusters

15 Burpees

1-minute run

Rest

Set 2:

30 Reverse flys

15 Burpees

1-minute run

Rest

Set 3:

30 Lunges to bicep curl

15 Burpees

1-minute run

Rest

Set 4:

30 Wide arm press ups

15 Burpees

1-minute run

Rest

Set 5:

30 Squat jumps

15 Burpees

1-minute run

Rest

Set 6:

30 Hip bridge

15 Burpees

1-minute run

Workout 46 – Metabolic on Steroids!

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