4 MIN PLANK
1 BLDG RUN
WARM UP
10 SIT UPS
10 FLOOR WIPERS
10 SUPERS
10 JUMPING PULL UPS
2 ROUNDS
WORK OUT
9 RUSSIAN TWISTS 1 DB 45/35
9 WGHTD SIT UPS
9 WTD FLOOR WIPERS
9 WTD FRENCH TWISTS
9 WTD OVERHEAD PULLS
9/9 WTD FONDAS
COMPLETE ALL OF THE ABOVE IN ORDER FOR 5 ROUNDS PICKING ONE FROM BELOW AFTER EACH ROUND UNTIL ALL OF THE EXERCISES BELOW ARE FINISHED:
500 JUMP ROPE
1 CORNER RUN
5 BEAR CRAWLS 5/R (3 IF OUTSIDE)
100 MT CLIMBERS
ALSO COMPLETE
100 PULL UPS ANY WAY YOU WANT DURING ABOVE WORKOUT.
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