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:
- 12/9 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
Push Ups
*scale to sit ups/ tuck ups