Warm up - 2 cycles
20 air squats
10 burpees
30 step-ups
Work out - 2 cycles
15 front squat and press
30 push-ups
3 rope climbs
30 step-ups on the bosu
Song - Balls to the Wall - alternate below
crunches/criss cross leg out/ superman
wall ball
9 railroad tie flips
Actual Workout time = 35 min.
Xi-Fit
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