30 on 6 off 3x
Finisher – 42 Russian Twists, 42 Ab Lifts 42 Bicycles
DUMBBELLS & BIKES
Sprint
Chest Fly Flutter Kicks
Sprint
Bicep Curls
RING/BAR
Y-Row
Assisted Ring Tricep Dips
Dead Hang (30 seconds) or pull ups
Bicycles
BENCHES
Pushup Mountain Climbers
V-Ins
Skull Crusher
Bench Hop Overs
DUMBBELLS/PLATES
Plate Double Curl to Push Press
Wall Sit Bus Drivers
Jump Lunge Wood Choopers
Jump Rope (Double Reps)