20 – 16 – 12
Scorpion Pushups (http://www.youtube.com/watch?v=fFX7pZgZ6hs)
Ball Situps
Leg Extensions (machine)
Pull Up Bar Twists (http://www.fitness-training-at-home.com/oblique-exercises.html#pullupbartwists)
Max # of Squat Jumps until muscle failure
When you finish all three rounds:
5 x
30 sec run at 9 or 10 mph if you use a treadmill/run as fast as you can if you are on a track
30 sec rest
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