Warm Up: 

400m 

100 Jump Rope 

1 Min Plank (any variation) 

200m 

50 Jump Rope 

30 sec hollow hold 



EVERY 3:00 X 5  or complete 5 rounds: 

10/7 Cal Bike 

10 Russian Kettlebell Swings

10 Box Jumps/ Step Ups 

10 Ring rows




Finisher: 

10-9-8-7-6-5-4-3-2-1

Hollow Rocks

Superman Rocks

*scale to sit ups/ tuck ups and supermans