Bodyweight 500
20 jump squats
20 spider man push ups
20 lunge jumps
15 pull ups
25 prisoner squats
20 push ups
20 bodyweight rows
20 lunge step backs
20 hip bridges
20 toe touches
50 jumping jacks
repeat x2 for a total of 500 reps
15:33
Circuit:
1.Bench Press 135 lb x20, 15, x15
2. 25 lb. plate squeeze raise to shoulder height, drop slow x10, x10, x10
3. 10 lb. plate Russian twists x50, x70, 25 lb. ball twists x50
4. Beer Barrel Row x15, x15, x15
5. Jump pull up on rings, 5, second hold, 5 second drop x5, x5, x5
Cardio One x4
1. Jumping Jacks
2. Burpees (x8, x8, x8, x10)
3. Split Runs
4. Mountain Climbers
5. High Knee Sprint
30 seconds each, no rest for a 2:30 round
4 rounds=10 minutes
