7/5 Workout

Warm-up - 2 cycles of the below
1 min. jump rope
10 ring jumps
400 meter run

Workout - 3 cycles of the below
20 dumbell thrusters
10 pull-ups
20 box jumps
10 knees to elbow
15 bag flips
15 undulation on each arm
60 sec breath

STRETCH!!

Actual Total Time with Warm-up  =>  30 min.