Mayhem Bodyweight

Lets burn it…
Dynamic Warm-up
Then:
Rope Pulls +
KB Swings +
6 Point Burpees +
Band Rows
45seconds work 15seconds rest 4 rounds
Rest for a full 1 minute after the second round
Then:
Rope Undulation +
Quad Press +
Quad Hops +
Triceps Kickbacks
45seconds work 15seconds rest 4 rounds
Rest for a full 1 minute after the second round
Then:
100 x Dead Cockroaches
Then:
Cool Down & Stretches