Fun Friday Workout w/ HARDCORE

DWU

3 ROUNDS W/ 1-2 MINUTE REST BETWEEN ROUNDS(AFTER PENALTIES ARE "PAID")

3 Minutes Jump Rope...continous!
-every time you "flub" (hit your feet w rope or just stop...add 10 sec. and 10 penalty exercises)
-choose penalty exercises from the following list:

• burpee
• pull-up
• box jump
• plyo push-up
• clean and jerk
• tire flip

If you don't "flub" then get 30 reps off the penalty list!

HARDCORE VERSION=(3) 5 MINUTE ROUNDS W/ 1 MINUTE REST (IF YOU DON'T "FLUB" THEN GET 50 REPS OFF THE PENALTY LIST)