60 sec plank, 30 reps bicycle sit ups, 15 leg lifts, 30 flutter kicks, 15 evil wheels x 3 rounds
choose 4 exercise within your capability and perform 100 reps with each exercise for time!!!
possibilities: ball slams, trap bar deadlifts, push ups, sit ups, evil wheel, air squats, ring rows, lat pull downs, push press, light snatches with pvc pipe or light bar or whatever you’re capable of, YOU GET THE IDEA!!! train hard but smart…..KEEP MOVING ON THE SAME EXERCISE UNTIL 100 REPS ARE COMPLETED BEFORE STARTING ANOTHER EXERCISE.
the 5 exercises x 20+ reps each exercise x 3 rounds.
high intensity interval training for 200 calories……this can or cannot include the rest period. for example i like doing 30 sec sprint and a 90 seconds active rest….they both build up calories…..however if i want to have a complete rest that is ok as well…..but calories will not be factored in.