Warm-up:
3 rounds
20 Double Dynamax ball sit-up throws (men 12lb & 8lb / women 8lb & 6lb)
20 Russian twists (men 8lb / women 6lb)
3 rounds
20 Double Dynamax ball sit-up throws (men 12lb & 8lb / women 8lb & 6lb)
20 Russian twists (men 8lb / women 6lb)
Tech:
Dumbbell Step-Ups; 12,10,8,6 & 4
Step up onto a box (men 24" / women 20") by driving from your heel to complete extension, then return to the floor and switch legs.
Workout:
Rounds in 20:00 of
6 Pull-ups
12 Knees to elbows
Lunges around the gym (100')
