Workout 7

AMRAP 15 (slow and controlled, use this time as practice)

2-4-6-8-10...

Superman dive - bent over row - equipment/something to pull-up/row from

Push-ups 

Squat - squat jumps - prisoner to stand - add weight

Start a timer for 15 minutes.

Perform:

2 superman dives/rows

2 push-ups

2 squat/ prisoner - to -stand

4 superman dives/rows

4 push-ups

4 squat/ prisoner - to -stand

6 of each, etc. Getting as far as you can in 15 minutes.

*Go the speed that is best for you to keep the same form the entire time! This full body workout will sneak up on you! Stay consistent and do your best.

Substitute this workout by moving slower; a good strategy might be to pick 1-2 movements to focus on with form, while using the other 1-2 movements to keep your heart rate up!