Pick your weights carefully here. You have to do 20 reps each time and 4 rounds but you should be nearing failure at the end fo the 20 reps. For the skips do double unders if you can and if not try, there is one good way to learn them and that’s by doing them. 30 secs Skips 20 Military Press 20 Barbell Curls 20 close grip push ups (see push up variations) 20 Upright Rows 20 (each Arm) Dumbbell Curls 20 Triceps Push Downs Rossco abs 7's (7 reps on each position) Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds [wpdm_file id=85]