Warm Up:

• 30 calories – Assault bike or Rower
• Foam Roll

Warm up Extended:

• 6 rounds
  • 10 squats
  • 10 double unders
  • 30 mountain climbers
  • 200 meters

Main Set A:

• 6 Rounds
  • 10 Sand Bag Front Squats
  • 10 TRX Rows
  • 10 / 10 Sit up twists
  • 200 meters

Main Set B:

• 6 rounds10 push presses
  • 10 slam balls or sandbag slams
  • 10 sand bag lunges
  • 200 meters

Cool Down:

• Foam Roll Stretch