WARM UP

1MIN cardio of choice
-then-
4MIN AMRAP
5 DB push ups
5 DB deadlifts
5 DB hang to overhead
20 skips

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: FULL BODY

FOR TOTAL REPS (27MIN):
(FROM 0-9MIN)
30 devils press
Max double unders until the 9:00 marker

(FROM 9-18MIN)
60 front squats
Max double unders until the 18:00 marker

(FROM 18-27MIN)
120 DB russian swings
Max double unders until the 27:00 marker