Put Forth Effort

Warm up 

Assault bike – 10 min

Cardio 

Incline treadmill walk – 30 min @2.5mph 

Core Training 

2 rounds of : 

100 stick twist 

100 stick side bends 

50 reverse crunches 

50 flutter kicks 

50 ankle taps

50 crunches 

Calisthenics 

Push-up Routine 

3 rounds of:

10 wide

50 jump rope skips 

10 decline 

50 jump rope skips 

10 diamond 

50 jump rope skips 

10 pike 

50 jump rope skips 

10 regular 

50 jump rope skips 

10 incline 

50 jump rope skips 

Weighted Pull-ups 

5×8@25lbs 

Air squats 

5×20

Russian KB swings 

5×20@53lbs 

Weighted Dips 

5×10@25lbs 

Muscle ups

5×1 (practice) 

KB shrugs 

4×25@53lbs 

KB holds 

4×30 sec hold @53lbs