Warm – up – Leg Swing, Back Twist, PVC, Spiders, Knee Hugs, Quad Pulls, Ankle circles
1. Obstacle Course with Box Jumps, Ladders and Rings
2. Interval
Every 5 minutes for 4 rounds complete: ( get as far as you can of 15-12-9-6-3 in 5 mins, if you don’t finish then start over at 5 mins.)
15-12-9-6-3
Complete Rounds of 1 and 3 do:
Row for Calories
Hand Release Push Ups
Complete Rounds of 2 and 4 do:
Wallballs 30/20lbs
Pull Ups
3. Tabata (8 sets of each)
Out of the Coffins & Russian twist
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