Here's a workout I did with my client Lori at 8am @ NJ Gym Fitness Zone this morning.
5 different kinds of push ups for 10 reps each:
5 different kinds of pull ups for 10 reps:
Rope Undulation with battling ropes: 1 min work 30 seconds rest 4x
Do each undulation 15sec right to the next:
Alternating Waves, Circles, Snakes, Wide Waves Together
Undulations Holding a Plank:
Hold a high plank on the floor. Hold rope in one hand and undulate 15sec then switch hands.
Use Waves, Circles, and Snakes.
Use same work to rest patter with Jumping Jacks holding the rope - alternating waves with squat jumps - Burpees hold the rope - grapplers throws walking in and out.
Finish with Tire-d Yet?
Do each for 30 seconds right to the next:
Hit tire with sledgehammer over head - Burpee tire flips - hop overs - switch foot - deadlift tire - hop on top
Let me know how you do. Ask questions if you have them. Enjoy your Sunday!