EXTREME WORKOUT FOR MARTIAL MACHINERY

 20sec. on the box jumps or another surface

20sec. front swing with dumbbell

20sec. crunches with your feet and hands

 
 
20sec. dial

 
 













20sec. plank

 
 










20sec. barpi

 20sec. modified pushups at speed

 
 













20sec. Russian twist

 20sec. to the modified dialed beard from Incline

 rest - 2min.

Make the workout 3 times.