Warm up
3 rounds :30 on :10 rest
Scorpion stretch
Ab roll
Tuck and roll
Windmills (from floor)
Spider-Man lunge
Workout
3:00 max reps or distance/:30 rest
Step ups
Sled push
Row
Ski or assault bike
3:00 max reps or distance/:30 rest
5 lateral step ups/5 lateral step ups
Sled push
Row
Ski or assault bike
3:00 max reps or distance/:30 rest
5 bicep curls/ 5 tricep push downs
Sled push
Row
Ski or assault bike
Warm up 3 rounds :25 side lunges :25 good mornings {3:00} 3 rounds :25 Frankensteins :25 froggers {6:00} 3 rounds :25 inchworms :25 db...
Warm up 3 rounds :25 shoulder passes :25 good morning 3 rounds :25 bird dog :25 plank 3 rounds :25 inch work :25 scorpion stretch 3...
Warm up 3 rounds :25 side lunges :25 good mornings {3:00} 3 rounds :25 Frankensteins :25 froggers {6:00} 3 rounds :25 inchworms :25 db...
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