Cardio and abs

using 20lb medicine ball
60 sec, each, 4 sets
mb thrusters
mb burpees
mb jumping jacks
active rest

Abs
30 sec x 3
flutter kicks
side planks
reg plank

Renegade Rows and Kness to Elbows

25-20-15-10-5

Renegade rows with kettlebell (24k)
Knees to elbow

Time:15:44

Sunday fun

10x HSPU handstand push up
15x front squat 115lb.
20x pull ups
15x push press
15x sumo high pull
40x atomic sit up
50x box jump

Time: 17:25

Saturday Workout

50 double unders

21 overhead squats (M:75#/W:55#)

21 pull-ups

15 overhead squats

15 pull-ups

9 overhead squats

9 pull-ups

50 double under

Time: 16:50

Shoulder press/hyper

3x
21x shoulder press 75lb
21 stability ball hyper extensions

Time: 8:37

Three Rounds

9 Renegade Man makers 24k kettlebell
15 Tuck Jumps
21 Swings 24/16kg
Run 400m 


Time: 7:50

Three Rounds

9 Renegade Man makers 24k kettlebell
15 Tuck Jumps
21 Swings 24/16kg
Run 400m 


Time: 7:50

Jump rope and Power Wheel

10 min. jump rope
10 min. power wheel walk