Warm Up:  

• 400m jog

• 200m row

• 100 jump rope

• 50 plank shoulder tap

• 25 hollow rocks

Every 3 Minutes for 30 minutes;  2 Rounds

Minutes 1 - 3 

• 200m run

• 15 sit ups

• 10 Ring Row

Minutes 3 - 6

• 60 Jump rope

• 15 Russian Twist

• 10 Burpee

Minutes 6 - 9 

• 1 - 8 Db Curl and Press
  *perform 1 curl 1 press, 2 curl 2 press and so on..*

Minutes 9 - 12 

30 sec each: Plank, Hollow, Flutter, Glute Bridge 

Minutes 12 - 15

• Prowler Push Down and Back

• 15 Ball Slam

• 30 sec F- Carry