Work Capacity
Warm UP
5 Min on the Foam roller
3 rounds of
6 ankles to bar
3 pull ups
6 squat jumps
12 Glute leg lifts each leg
6 push ups
Perform the following every 2 minutes for 20 minutes
6 Pull Ups
6 Clapping Push Ups
6 Ball Slams(30-50lb DBall if you have them...if not increase reps to 10 for lighter ones)
6 Curl To Press (kneeling with 20-25lb dumbbell, curl both at the same time and then press)
**the extra time you finish with is your rest
then
4 rounds of
30 sec of 1/2 side plank holds (one side each round)
30 sec of 1/2 supine straight leg kicks (one leg each round)
30 sec Prone Plank Hold
20 Seated Russian Twists 25 lbs.
