Warm Up: 2 Rounds
30 sec each: Alternated moves 2nd round
- Jump Rope/ Jump rope
- Flutter/ Hollow Rock
- Step up/ Air Squat
- Shoulder Tap/ Push up
Pull Complex
3 sets:
- 6 strict pull ups or heavy pull downs
- 9 body rows
- 12 upright rows
Every 2 Minutes:
- 300m Run
- Prowler Push Down and Back Twice *use low bar on way back
- Row 400m
- 15 Burpee
- 20 sit ups/ 20 russian twist
- 30 Kb Swing
- 1:30 Plank
- 30 Ring Rows
- Bike 20/15 Cal
- 200m Farmer Carry
Extra Credit:
SPEED ROUND: Cut time and reps in half and repeat