Workout of the Week 12;

Warm Up Round: For the warm up chose between the following exercises. The goal is to keep moving starting with the hardest exercise then changing as you get fatigued to an easier exercise. 30 sec brk between 1-2&3. 1. 2min- Twisting push ups, Dive bomber, Hindu, Regular, wide arm, on the knees. 2. 2min- Frog jumps, Hindu squats, Squat jump, Iron chair, Body weight squat. 3. 2min- V-ups, supine bike, reach up & cry, ab plank, push up position ab plank, flutter kicks, leg spreaders. Circuit: 40sec on 15sec off X3 1. Tire Flips 2. Hammer Drills 3. 2KB Bear Crawl 4. KB Run-Drag-Pull with rope or fire hose. 5. KB toss(3 two hand swings, on 3 throw it.) 6. Speed punches on the punching bag 7. Battling Ropes Finisher: Without stopping do the KB exercise then sprint 30yards & back then immediately do next KB exercise. 1.2KB Press-5 2. Sprint 3. 2KB Bent Rows-5 4. Sprint 5. 2KB Squat-5 6. Sprint 7. 2KB Swings-5 x2