Warm Up: 
400m 
100 Jump Rope 
1 Min Plank (any variation) 
200m 
50 Jump Rope 
30 sec hollow hold 

EVERY 3:00 X 5  or complete 5 rounds: 
10/7 Cal Bike 
10 Russian Kettlebell Swings
10 Box Jumps/ Step Ups 
10 Ring rows

Finisher: 
10-9-8-7-6-5-4-3-2-1
Hollow Rocks
Superman Rocks
*scale to sit ups/ tuck ups and supermans

Cashout: 21-Day Summer Shred Ab Challenge, Day 4!