Warm up:
30s High knees
30s Jumping jacks
30s Squats
30s Push ups
30s Burpees
COTD: 20Min
2 Rounds:
12/15c Bike
6 DB/KB Manmakers (Push up, row R/L, stand up and press)
10 Burpees
2 Rounds:
400M Row/ski
10 Box jumps
20 Weighted pulsing squats
50SU/25DU
Strength:
4 Rounds:
8-10 DB Concentration curls
10 Weighted HR push up
10 DB Arnolds press
15-20 Band Tricep extensions
Ab circuit: 3x
10 Russian Plate V-twists
30 Decline plank toe taps
5L/R TGU crunch
8L/R DB/KB Windmills
30s Weighted plank