Tabata battle ropes (20 seconds of work, 10 seconds of rest, 8 rounds)
Weighted rope pulls(3 rounds each arm)
- strap(knot) a weight around the end of a battle rope
- grab the rope with one arm and pull until the weight is towards you, switch sides
Weighted Rope Sprints (5 rounds)
- grab the rope and tie a kettlebell on to the middle of the rope
- sprint 50 meters with the rope wrapped over your shoulder
-walk backwards back pulling the rope
15 bicep curls
15 shoulder press
50 mountain climbers
12 bicep curls
12 shoulder press
40 mountain climbers
10 bicep curls
10 shoulder press
30 mountain climbers
15 pushups
15 burpees
12 pushups
12 burpees
10 pushups
10 burpees
20 push press
20 sit ups
15 push press
15 sit ups
10 push press
10 sit ups
5 push press
5 sit ups
20 power cleans
20 sprinter sit ups
15 power cleans
15 sprinter sit ups
10 power cleans
10 sprinter sit ups
5 power cleans
5 sprinter sit ups
20 Bent over row
20 ball slams
15 bent over row
15 ball slams
10 bent over row
10 ball slams
5 bent over row
5 ball slams
20 double unders
20 Barbell Lying windshield wipers
25 double unders
15 barbell lying windshield wipers
30 double unders
10 barbell lying windshield wipers
35 double unders
5 barbell lying windshield wipers