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Warm Up: Down and Backs 

3 min of cardio: Jump Rope; Lat Overs, Plank Shoulder Tap, Flutter 


5 Minutes complete each segment 

1) 
500m Row 
15 Ball Slam 
10 Knee to elbow 
5 Ball Toss 


2) 

  • 20/15 Cal Bike 

  • 15 Kb swing 

  • 10 Burpee 

  • 5 Box Jump/ Step Up 


3)

  • 1 Prowler Push 

  • 60 sec farmer carry 

  • 25 sit up 

  • 15/15 Russian Twist 

  • 5 V Ups 


Go through twice!   Total workout = 30min