Warm up

30 calories on assault bike or tower

Dynamic warmup with bands

• 2 rounds
• 10 Shoulder raises
• 10 Squats
• 10 Lunges

Main set

6 rounds 25 sec recover after all three

• 40 battle ropes ripples
• 15 kettle bell swings
• 10 wall balls

6 rounds 25 sec recover after all three

• 20 battle ropes doubles
• 10 slam balls
• 10 Russian split lunges per leg

4 rounds 5 sec recover after all three

• 10 single arm dumbbell snatches
• 5 push-ups
• 20 mountain climbers

Cool down foam roll and stretch