1 burpee
5 HRPU or banded push ups
10 zombie roll ups with a weight overhead between both hands
15 squat thrusters
20 plank shoulder taps
25 sumo squats
30 bicep curls (15R/15L)
35 weighted donkey kick R
40 alternate knee to side kick
45 rows 3 ways (15-15-15)
50 toe taps
45 rows 3 ways (15-15-15)
40 alternate knee to side kick
35 weighted donkey kick L
30 bicep curls (15L/15R)
25 sumo squats
20 plank shoulder taps
15 squat thrusters
10 zombie roll up with weight
5 HRPU or banded push ups
1 burpee