Time: 45 minutes
Equipment Needed: Dumbbells and a Stopwatch
Warm Up: 5-10 minutes
Challenge:
Perform 3 rounds of the following in your best time with proper technique.
¼ mile Run
30 Pull-Overs
25 Bicep Curls
20 Overhead Triceps Press
15 Hollow Rock
10 Full Sit-Ups
5 Inchworms
Rest as Needed
Complete 3 Sets:
Perform 3 sets of the following exercises.
30 sec Dive Bombers
30 sec Dips on a Bench (or lying triceps extension if no bench - 15 sec on each side)
30 sec Mountain Climbers
60 sec Rest
Rest as Needed
Finisher:
Perform 50 Calf Raises
Cool Down and Stretch: 5-10 minutes
Photo Credit: Canva by pixelshot