20-10 beat the clock

∎ Gorilla row

-dead-lift [4 within the 10 sec ]

4x

∎ Russian twist (small med ball)

– run horizontal turf (advanced do half way then all the way) –

4x

∎ lat jump (over rope and back )

– rope power slam (8)

4x

∎ Band chest press- jumping row (5)

4x

∎ Wall sit

– jump squats (7)

∎ Jumping pullup

– bosu pushup ( 5/8)

4x

Abs

25 W sec

Side plank pulsating R hold R

L -L

One legged V-up R

L

bicycles

do the 20-10s again 3x each

Abs

25 W sec

Side plank pulsating R hold R

L -L

One legged V-up R

L

bicycles