محکم ۱۰ 👊🏼

Part 1:
Every 3 min:
1️⃣ 12 Burpees
2️⃣ 12 Jump lunges
3️⃣ 12 shin hugs
4️⃣ 12 jump squat
5️⃣ 2 wall walks
🔁 4 rounds
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Part 2 👊🏼🔥
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1️⃣ 100 DB thrusters
2️⃣ 90 DB sit up
3️⃣ 80 MB or on the floor spider monkey
4️⃣ 70 DB Russian twist
5️⃣ 60 sprawl jump
6️⃣ 50 duck walk or ninja jump
7️⃣ 40 push up
8️⃣ 30 DB sumo squat
9️⃣ 20 knee to chest
🔟 10 burpee