WORK CAPACITY
Warm Up: 2 rounds of 20 sec work/ 20 sec rest of
PVC Overhed Squats
Jumping Jacks
Bicycle Sit Ups
Push Ups
KB Swings
Medicine Ball (MB) Sit Up and reach
Medicine Ball (MB) Thrusters
Ring Rows
1) 4 Rounds @:
Round 1: 30/25 work/rest (seconds)
Round 2: 30/20
Round 3: 25/15
Round 4: 20/10
of the following exercises:
Jumping Pull Ups
Push Ups
KB Hi Pull
Mountain Climbers
KB Deadlifts
AirDyne Bike Sprints @ 90RPMS
Kneeling Ball Slams
Burpees
***Rest 1 minute between rounds
2) 4 rounds of
20 Toe Touches
30 Sec Superman Holds
20 Russian Twists
30 Sec 1/2 side plank hold
