Warm-up:
5 Minutes of Jump Rope Practice
Down Dog to Runner's & Lunge Twists
Complete one of the following options-
Option 1 > 3 Months
400 M Run/Row or .3 on the Assault Bike or 2 Minutes Plate Switches
Then,
7 Rounds of:
7 BB Bent Row 65/85
7 V-ups
7 Lunge Switches (R+L=1)
7 Burpees
Option 2 < 3 Months
400 M Run/Rowor .3 on the Assault Bike or 2 Minutes Plate Switches
Then,
5-7 Rounds of:
7 BB Bent Row 45/65
7 V-ups
7 Lunge Switches (R+L=1)
7 Burpees
Option 3 < 1 Month
200 M Run/Row or .1 on the Assault Bike or 1 Minutes Plate Switches
Then,
3-4 Rounds of:
7 BB Bent Row 25/45
7 V-ups
7 Lunge Switches (R+L=1)
3-4 Burpees
Cool Down: