Circuit Workout
5 rounds rest as needed between rounds or for time 10 incline ring rows 20 kb swings 15 incline push ups 10 box jumps 10 dumbbell plank rows 45 sec. hollow 100 jump rope
Leg Warm-Up or Crusher
This leg work can be used as a warm up at the beginning of a work out or as metcon at the end of a work art. 1-5 rounds, 30 sec break between rounds 10 squats, 10 pulses, 10 lunges each leg, 10 jump squats, 10 jump lunges