TheWKOUT #109 - Full Body - 4 Min Time Cap


Equipment Used - ( Based On Heaviest Used) 2 x 20kg Weights 2 x 10kg Weights 1 x 15kg Weight Rope - Optional Rack - Optional Bars - Optional The WKOUT : Workout Starts 5 Minutes In 4 Minutes Rounds 1 x Skipping / Cardio Round 1 - 10 Swings 3 x Clean & Press Round 2 - 5 x Shoulder Pushes - Left 5 x Shoulder Pushes - Right 4 x Alternate Snatches Round 3 - 5 x Stop Squats 2 x Push Up & Pull Up / 4 x Bentover Row Round 4 - 10 Lunges - L&R Alternate 4 x Dragon Press Round 5 - 10 x Box Jumps 4 x Tricep Dips Round 6 - 10 x Ball Throws 6 x Bicep Curls Round 7 - 10 x Slider Abs 10 Push Ups Round 8 - 10 Pike Abs 10 V Abs - Left

10 V Abs - Right  

 

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