Women use 15-20lb Men use 30-35lb
30s DBL arm Swings
15s Pushup
40s DBL arm Swings
20s Mtn Climber
50s DBL arm Swings
25s Burpee (with Jump, but no Pushup)
1m DBL arm Swings
30s Low Jack (hands on head, knees stay bent) TOP OF LADDER
1m DBL arm Swings
30s Low Jacks
30s 50s DBL arm Swings
25s Burpee
40s DBL arm Swings
20s Mtn Climber
30s DBL arm Swings
15s Pushup
Total work time = 9:00 Plus transition time between moves