3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGE
WARM UP
5 PUSH UPS
10 SIT UPS
15 BICYCLES
20 MTN CLIMBERS
1 ROPE CLIMB
3 ROUNDS
WORK OUT 1DB 50/40
10 RUSSIAN TWISTS
1 TRAVELING PLANK ROW RIGHT ARM LONG LENGTH OF FLOOR
13 JUMP SQUATS W/WEIGHT
1 TRAVELING PLANK ROW LEFT ARM BACK TO START
10 WEIGHTED SIT UPS
1 TRAVELING PLANK ROW RIGHT ARM LONG LENGTH OF FLOOR
13 JUMP SQUATS W/WEIGHT
1 TRAVELING PLANK ROW LEFT ARM BACK TO START
5/5 ONE ARM WEIGHTED FLOOR WIPERS
1 TRAVELING PLANK ROW RIGHT ARM LONG LENGTH OF FLOOR
13 JUMP SQUATS W/WEIGHT
1 TRAVELING PLANK ROW LEFT ARM BACK TO START
5/5 RUSSIAN TWISTS
1 TRAVELING PLANK ROW RIGHT ARM LONG LENGTH OF FLOOR
13 JUMP SQUATS W/WEIGHT
1 TRAVELING PLANK ROW LEFT ARM BACK TO START
REPEAT EVERYTHING ABOVE ALL OVER AGAIN A SECOND TIME
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