2 rounds:
30 shoulder taps
10 hand release push ups
20 v-ups
10 lateral raises (10)
10 reverse curls (15/10)
10 bent over rows (20)
15 bench press (45)
20 sit ups
50 jump ropes
2 rounds:
30 shoulder taps
10 hand release push ups
20 v-ups
10 lateral raises (10)
10 reverse curls (15/10)
10 bent over rows (20)
15 bench press (45)
20 sit ups
50 jump ropes
3 rounds:
10-8-6 Bulgarian split squats
10 goblet squats
10 plate to overhead
20 V-ups
200m run
10 bench press (45)
20 shoulder taps
20 bridges
10 push ups
10 reverse push press (10 lb DB)
10 reverse curls (10)
200m run