15 minutes: 5 min Intervals at 15 second each minute 3- burpees w/curls (2-20# dbs)
15 minutes: 5 min Intervals @ 15 second each minute: 3 Renegade Rows R/L (2- 20 # dbs
ROPE WORKOUTS:
5 Minutes @ 15 seconds per minute: Alternate waves
5 Minutes @ 15 seconds per minute: Double hands waves
5 Minutes @ 15 seconds per minute: Circle outward waves L/R
5 Minutes @ 15 seconds per minute: Circle Inward waves L/R
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