Warm Up:  

Around the world: (EZ/ conversational pace) 

• 1 min single under 
• 1 min row 
• 1 min traveling plank 
• 1 min bike
• 1 min D and B High knee. butt kick, lat shuffle 
• 1 min lunges 
• 1 min box step ups

5 rounds working up in load: 
2 strict press + 1 Push Press

For time: 

40-30-20-10
KettleBell Swings
*5 Db Push press/ 10 Med ball sit up after each set of kb swings 

3 sets not for time: 

• 10 tuck ups 
• 20 hollow body flutter kicks 
• 10 sec hollow body hold