30 on 7 off 3x
Finisher – 1 Min Plank to 20 Tuck Jumps
Bikes
Sprint
Recover Ride
Plank Twist
Barbells
Supine Rows
Plank Jacks (Double Reps)
Front Squat
Resistance Bands/ Bars/Boxes
Lat Pull Down
Decline Shoulder Taps (Double Reps)
Box Jumps
Dumbbells
Alt Lunge Lat Raise
Lemon Squeezers or V – Ups
Arnold Press