3 MIN JUMP ROPE
1 BLDG RUN
WARM UP
10 V UPS
10 FLOOR WIPERS
10 MT CLIMBERS
10 PUSH UPS
3 ROUNDS
WORK OUT
20 SEC ON 10 SEC REST 8 ROUND 1 MIN REST BTWN ROUNDS
ALL EXERCISES USE A PLATE 45/35
WEIGHT MUST BE HELD THROUGH ENTIRE 8 ROUND PERIOD
PUSH PRESS (PLATE MUST NOT TOUCH GROUND THRU ALL 8 ROUNDS)
BICYCLES (ARMS EXTENDED, DEAD ROACH HELD DURING 10SEC “BREAK”)
ELECTRIC CHAIR WITH PLATE 4 MIN NO REST
ROACH PULLS (ARMS EXTENDED, DEAD ROACH HELD DURING 10 SEC “BREAK”)
HEAD CIRCLES (4 ROUND IN ONE DIRECTION 4 ROUNDS IN OPPOSITE DIRECTION)
PLANK HOLD WITH PLATE ON BACK 4 MIN NO REST