Change takes Time and Effort…
You are in control

Warm Up:

3 Rounds…

10 roll-ups

10 scorpions

Image result for scorpion floor exercise

10 Jumping squats



As many rounds as possible in 20:00

5 Pull-ups

10 Push-ups

15 Air Squats

Then… 15:00 HIIT (bike, run, row, stairs…)

:20 all out effort/ :40 recovery pace

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