40 sec jog 20 sec duck walk 30 sec jog 15 hi knee 15 sec push 30 sec rest 4xs 10 Transition 2:00 Weight 1 Sitting curl up and press Dips Side hip ups Over head triceps ext 10m Transition 2:00 Cardio 2 Push 5 rest 5 Push 10 rest 10 Push 15 rest 15 Jog 60 Rest 30 4xs 10m Weight 2 Opposite toe touches King Fong curls with shoulder touch Reverse grip push up hold Dead man core pulses Step up dips. 10 Stretch 2:00 50 min |
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