warmup -1mile
put on 10lbs vest then,
200 jump rope
push press 50x 20lbs
step up 20x each leg with 50lbs
25 vertical decline sit up’s
50 lunges
walkouts with 15lbs on each on
50 spiderman mountain climbers
climb the rope twice 15ft
50lbs kettleball squats & pull up to chin 50x
kettleball with the twist 20 each side 25lbs
side pull twist 100lbs 20each side
Time duration 45 mins
