2 Rounds Warm Up
10 Pull Ups
10 Over Head Squats
10 Back Extensions
50 Skipping Rotations
Core
50 sit ups
10 Knees to Elbow
40 Sit Ups
10 Knees to Elbow
30 Sit Upa
10 Knees to Elbowa
20 Sit Up
10 Knees to Elbows
10 Sit ups
10 Knees to Elbows
5 Rounds
15 Push Ups
25 wall Balls
800 m Run
or
1600 m Bike, Row (this isn't a rest period no sitting on bikes)
Cool Down
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