Warm Up:  6 Rounds

20 sec each move:  (alternate)  

  • Jump rope/ Burpee 
  • Plank shoulder tap/ Plank ups  
  • Superman/  Hollow  hold 

3 rounds:  5 - 10 reps each

  • Db Chainsaw 
  • Pull up or lat pull down 
  • upright rows 

Every 5 min: for 20 min

  • 25 swings 
  • 20 wallball 
  • 15 ring row 
  • 10 cals 
  • 5 Burpee