Strength/Cardio Workout at Co.1!!!

1. Warm up: 10 min
2. Plank Core Strength Test: 3 min
3. Abs 6 min
4. Cardio Routine 9 min:
    Jump Rope 1 min, Jumping Jacks 1 min, Box Jumps 1 min
    Jump Rope 1 min, Jumping Jacks 1 min, Box Jumps 1 min
    Jump Rope 1 min, Jumping Jacks 1 min, Box Jumps 1 min, no rest between stations..
Rest 2 min
5. Farmer's Walk around the E1 with two 65 lbs DBs
6. Pyramid Push up + Shoulder Presses with no weights

2 P-ups, 2 Sh. Presses
4 P-ups, 4 Sh. Presses
6 P-ups, 4 Sh. Presses
8 P-ups, 6 Sh. Presses
10 P-ups, 10 Sh. Presses
10 P-ups, 10 Sh. Presses
8 P-ups, 6 Sh. Presses
6 P-ups, 4 Sh. Presses
4 P-ups, 4 Sh. Presses
2 P-ups, 2 Sh. Presses
Rest 2 min

7. Farmer's Walk around the E1 with two 65 lbs DBs
8. 10 Squads, 10 Alternate Lunges, 10 Squads, 10 Alternate Lunges, 10 Squads, 10 Alternate Lunges, 10 Squads, 10 Alternate Lunges, 10 Squads, 10 Alternate Lunges
Rest 3-4 min
9. 3 sets of:
20 Kettlebell Alternate Cleans follow by 20 Kettlebell Alternate Saw Saw Presses
* two 40 lbs kettlebells
10. Cool Down: 10 min