2004 Ford E350 Super Duty Cargo

Warm-up: 3 rounds of 10 jumping jacks, 5 burpees and 15 air squats. Workout:

1) DB Front Squats - 3 sets x 8 reps each side (rest 60 seconds between sets)
2) Pushups - 3 sets x 12 reps (rest 30 seconds between sets)
3) Reverse Lunges with a Twist - 2 Sets x 16 Reps per leg (Rest 45 Seconds Between Sets )
4a/b Superset – Bent Over Rows & Plank Holds – 4 Rounds : 8 Reps for the rows & hold plank for 30 secs after each set(no rest in between exercises). Rest 1 minute after completing all 4 supersets. 5 ) Burpee Box Jumps - 2setsx10reps(Rest60secondsbetweensets).