Warm Up: Down and Backs or 400m Jog
100 Jump Rope
50 Sec Plank
25 Sec hollow
12 Push ups
Performance:
10 Sets @ max effort for time:
10 cal Bike
10 Heavy Kb Swing (70/53)
10 Wall Ball
-rest 1:00 between sets-
Fitness: Every 4 minutes for 24 minutes or 6 rounds
200m Run or 10 Calories
10 Rope Slams
15 Wall balls
20 Walking Lunges