Planks on Dumbbells

3 Rounds

• 30s BikeErg / TrueForm Run / Jump Rope
• 10/10 alt Lunge Side Ball Slams (10/20# MB)
• 10/10 Golf Swing DB Rotation (8/12#)

3 Rounds

• 30s BikeErg / TrueForm Run / Jump Rope
• 10 KB Pull & Punch (15/25#)
• 30 Kneeling Rotating MB (8/15#)

3 Rounds

• 30s BikeErg / TrueForm Run / Jump Rope
• 20 OH DB March (20/25# DBs)
• 30 Plank Shoulder Taps

For rounds 2-3 I did my plank on the dumbbells.

3 Rounds

• 30s BikeErg / TrueForm Run / Jump Rope
• 10/10 Hollow Leg Circles
• 20 Twisting Leg Lifts

I did the bike for sections one and three and jumped rope for two and four. Wanted to give my back and hip a rest so didn’t run. Finished in 23:39. We did mobility for about 10 minutes.