Warm Up: Down and Backs
3 min of cardio: Jump Rope; Lat Overs, Plank Shoulder Tap, Flutter
5 Minutes complete each segment
1)
500m Row
15 Ball Slam
10 Knee to elbow
5 Ball Toss
2)
20/15 Cal Bike
15 Kb swing
10 Burpee
5 Box Jump/ Step Up
3)
1 Prowler Push
60 sec farmer carry
25 sit up
15/15 Russian Twist
5 V Ups
Go through twice! Total workout = 30min