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Set your Interval Timers to a stop watch & post your time below.
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1) Clean & Press 2) Straight Abs - 20 Total 3) Get Ups & Jump 4) Lunge & Twist - 10 Each Side (L & R ) 5) Press Ups – 30 Total 6) Wide Leg 1/2 Burpee – 20 Total 7) Oblique Lifts – 20 Each Side (L & R) 8) Squat & Press 9) Jump Mountain Climbers – 30 Total 10) Upright Row – 20 Total 11) Bicep Curl & Press 12) Wood Chops 13) High Knees – 30 Total 14) Ab Twists 15) Sandbag Swing 16) Bent Over Row 17) Tuck Abs – 20 Total 18) Side Oblique Jumps – 10 Total 19) Tricep Dips – 20 Total 20) Ski Abs – 20 Total 21) Push-Up, Burpee & Tuck Jump – 5 Total 22) Spider Push-Ups – 10 Total (L & R Alternate) 23) C Sit Bike Abs – 20 Total (L & R Alternate) 24) Squat Up Down Punches – Total 15 Each Side (L & R) 25) 1 leg touch jumps – 15 Each Side (L & R) 26) Ski Jump Hooks - 15 Total (L & R Alternate) 27) Push-Ups & Oblique Drop – 15 Total (L & R Alternate) 28) Over Head Abs . Options: Boost Your Workout Today !! Theres 3 options to this workout – All three are posted below –Options - | Reps Option 1 | Reps Option 2 | Reps Option 3 |
1) Clean & Press | 20 | 30 | 40 |
2) Straight Abs | 20 | 30 | 40 |
3) Get Ups & Jump | 5 | 15 | 20 |
4) Lunge & Twist – 5 Each Side (L & R) | 10 | 15 | 20 |
5) Press Ups | 30 | 40 | 50 |
6) Wide Leg 1/2 Burpee | 20 | 35 | 50 |
7) Oblique Lifts – Each Side (L & R) | 20 | 30 | 50 |
8) Squat & Press | 20 | 30 | 40 |
9) Jump Mountain Climbers | 30 | 50 | 60 |
10) Upright Row | 20 | 30 | 50 |
11) Bicep Curl & Press | 20 | 30 | 50 |
12) Wood Chops – 15 Each Side (L & R) | 30 | 40 | 60 |
13) High Knees | 30 | 50 | 80 |
14) Ab Twists | 40 | 50 | 60 |
15) Sandbag Swing | 20 | 40 | 50 |
16) Bent Over Row | 20 | 40 | 40 |
17) Tuck Abs | 20 | 30 | 40 |
18) Side Oblique Jumps | 10 | 20 | 30 |
19) Tricep Dips | 20 | 30 | 50 |
20) Ski Abs | 20 | 40 | 50 |
21) Push-Up, Burpee & Tuck Jump | 5 | 10 | 20 |
22) Spider Push-Ups | 10 | 20 | 30 |
23) C Sit Bike Abs – 10 Each Side (L & R) | 20 | 40 | 60 |
24) Squat Up Down Punches – Total 15 Each Side (L & R) | 30 | 40 | 50 |
25) 1 leg touch jumps – 15 Each Side (L & R) | 30 | 60 | 80 |
26) Ski Jump Hooks | 15 | 30 | 50 |
27) Push-Ups & Oblique Drop | 15 | 20 | 30 |
28) Over Head Abs | 10 | 20 | 30 |
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