Warm Up

Round 1 – 30 of Ea:  Tube chops (per side) + knee grab sit ups + crunches with feet up

Round 2 – 20 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up

Round 3 – 10 of Ea:  Tube chops (per side) + knee grab sit ups + crunches with feet up

Round 4 – 5 of Ea: Air squat to calf raise + lunges (per leg) + close grip push ups

-then-

1:00 active sampson
1:00 Childs pose
1:00/1:00 couch stretch

Part I:

(20 min)

4 rounds of: 3 min work/2 min rest

• 30 Russian kettlebell swings
• 20 wall ball
• 10 db lunges per leg
• burpees until complete

Part II:

20 Minutes – clock does not stop

• 1:00 rower sprint
• 1:00 box jumps
• 1:00 sit-ups
• 1:00 burpees
• 1:00 rest