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WARMUP
40 Abdos
40 Pushups
40 Squats
20 PVC Push Jerk
20 PVC Deadlifts

FORCE
5-5-5-5-5 Push Press 

WORKOUT
2 Rounds (max reps) :
2 min Jumping Pullups
1 min Repos
2 min KB Swings
1 min Repos
2 min WallBall
1 min Repos