Part 1 Warm Up
2 Rounds
50 Skipping Rotations
10 Back Extensions
10 Air Squats
Part 2 Core
50 Sit Ups
10 Knees to Elbows (or mtn climbers)
40 Sit Ups
10 Knees to Elbows
30 Sit Ups
10 Knees to Elbows
20 Sit Ups
10 Knees to Elbows
10 Sit Ups
Part 3
25 Pull Ups
50 Jump Squats (weighted)
50 Push Ups
50 Lunges (weighted)
25 Back Extensions
50 Dips
50 KB Swings
50 Shoulder Press
25 Pull Ups
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