for time
jump rope: 250 jumps
pullups: 50 reps
push up windmills (choose appropriate dumbell weight): 50 reps
ovehead step ups (choose appropriate weighted bar): 50 reps each side
Medicine ball slams: 100
suspended leg extensions (from a dip position): 75 reps
1 mile run.
About Me
- Mark Francis
- Phoenix, AZ, United States
- I own my own performance (fitness) training company in Phoenix, AZ. My studies focus on human performance enhancement and functional training. I am also an avid history buff specializing in WWII conflicts in Normandy and the deserts of North Africa, with special emphasis on British Commando exploits. Oh, and I really love my cider too :)
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