Warm Up:  

• 400m jog
• 200m row 
• 100 jump rope 
• 50 plank shoulder tap 
• 25 hollow rocks 

Every 3 Minutes for 30 minutes;  2 Rounds

Minutes 1 - 3

• 200m run 
• 15 sit ups 
• 10 Ring Row 

Minutes 3 - 6

• 60 Jump rope 
• 15 Russian Twist 
• 10 Burpee 

Minutes 6 - 9

• 1 - 8 Db Curl and Press
  *perform 1 curl 1 press, 2 curl 2 press and so on..*

Minutes 9 - 12

30 sec each: Plank, Hollow, Flutter, Glute Bridge 

Minutes 12 - 15

• Prowler Push Down and Back 
• 15 Ball Slam 
• 30 sec F- Carry