30 MINUTES
11 LIFT OR EXERCISE OF CHOICE (C2C, MUSCLE UPS, OLY LIFTS, ETC)
30 AB EXERCISE OF CHOICE (GHD, T2B, FULL SIT UPS, ETC)
84 JUMP ROPE OF CHOICE (SINGLES, DOUBLES, 1-2'S, ETC)
NOTES
TYPES OF LIFT OR EXERCISE, AB EXERCISE, AND JUMP ROPE CAN CHANGE EVERY 11-30-84 REPS
EXAMPLE
11 OVERHEAD SQUATS 95/65
30 STORM CRUNCHES
84 SINGLE UNDERS
11 OVERHEAD SQUAT
30 TOE TO BARS
84 SINGLE UNDERS
11 FRONT SQUAT 115/85
30 STORM CRUNCHES
84 DOUBLE UNDERS
11 FRONT SQUATS
30 BAR AB ROLL OUTS
84 DOUBLE UNDERS
11 BACK SQUAT 135/95
30 STORM CRUCHES
84 SINGLE FOLLOWED BY A DOUBLE UNDER
11 BACK SQUAT
30 GHD SIT UPS
84 SINGLE FOLLOWED BY A DOUBLE UNDER
11 DEAD LIFT 185/135
30 STORM CRUNCHES
84 SECONDS OF TRIPLE UNDERS
11 DEAD LIFT
30 GHD PLATE SIT UPS
84 SECONDS OF TRIPLE UNDERS
