30 Seconds

The key to this workout is the 30 seconds of rest between each round. Each round is 2 minutes.

Round 1

One leg OH Press (1 min. each side)

Round 2

One leg DL (1 min. each side)

Round 3

Alternating chest press (30 sec. each side x2)

Round 4

2 handed swings

Round 5

Snatches (1 min. each side)

Round 6

Super plank (30 sec. x2)

Mountain climbers (30 sec. x2)

Round 7

OH Squat (1 min. each side)

Round 8

Pushup (30 sec. x2)

Plank hold (30 sec. x2)

Round 9

Swings

Round 10

Snatches

Round 11

Lunge with a twist (1 min each side)

Round 12

One arm row (1 min. each side)

Round 13

Getup situp (1 min. each side)

Round 14

Swings

Round 15

Snatches

Have fun!

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