WARM-UP
2:00 CARDIO
CORE WORK
4 ROUNDS
15 STRICT ABMAT SIT-UPS(HANDS NEXT TO HEAD OR ACROSS CHEST)
:30 SEC FLUTTER KICKS
15 V-UPS
:30 SEC SIDE PLANK EACH SIDE
20 KB FRONT RACK MARCHES (EACH SIDE)
-REST 2:00 B/T SETS-
FUNCTIONAL BODYBUILDING
4 ROUNDS
10 RING PUSH-UPS
10 STRICT PULL-UPS
15 DB BRIDGE SKULL CRUSHERS
15 DB CURLS
-REST 2:00 BETWEEN SETS-
COOLDOWN/MOBILITY
1 MIN SEAL POSE
1 MIN BICEP AND FOREARM STRETCH(EACH SIDE)
1 MIN TRICEP SMASH (EACH SIDE)
