3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
WARM UP
DEAD LIFTS
15 MINUTES
WORK OUT 5 MIN PODS 1 MIN REST BETWEEN
DIPS
PULL UPS
20 BICYCLES
LUNGES
DB SWINGS
20 BICYCLES
WALL BALLS
RUSSIAN TWIST
20 BICYCLES
F2C
CRUNCHES
20 BICYCLES
CLEANS
PUSH PRESS
20 BICYCLES
EXERCISES MUST BE IN ORDER
YOUR CHOICE ON THE REPS
MUST DO 20 BIKES BEFORE STARTING EACH NEW ROUND
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