Work Capacity
Warm Up: 2 rounds of 20 second work and 20 seconds rest for each of the following:
PVC Overhead Squats
Jumping Jacks
Push Ups
KB Swings
MB Sit Up and reach
MB Thrusters
Inverted Rows
1) For 6 Rounds of 20 sec work and 20 sec rest
Mtn Climbers
KB Swings
Ball Slams
KB Slashers
Air Squats
Push Ups
Inverted Rows
2) 4 Rounds of
12 V-Ups
30 Sec SUperman Holds
12 Weighted Sit Ups (weight on chest)
30 Sec Side Plank Hold (one side each round)
Notes: Go through each exercises for 20 seconds then rest for 20 seconds as you move to the next exercise. Go through this circuit for the prescribed number of rounds.
