Mingle day#4 day 1

Here we go again

Workout routine for today is a bit long. Take your time to do this 

You need:

• 2 dumbbells (db) medium weight 
• A rower (if you don't have, use just running shoes 🏃)
• A bar (if not an option, don't worry)😉 
• A jump rope 
• One hour or two of your time 

3 rounds 

200 m run

20 lunges with two db 

3 rounds 

5 pull ups/15 ring row/15 row w/db

15 v-sit ups 

20 push ups

Rest 5'

15 cals row/300 m run

20 thrusters with one dumbbel

10 press each side 

20 squat jumps 

20 alternating snatch

100 rope jumps 

20 alternating snatch 

20 squat jumps 

10 press each side 

20 thrusters one db

15 cal row/300 m run 

Rest 5' 

12-9-6

Bar dips/box dips 

Two db hang power clean 

9-6-3 

Push press 

Pull ups 

2 rounds 

200 m run

20 lunges with two db