Warm up:

• 30 calories

Dynamic Warm up:

• 10 walking lunges
• 8 knees to chest
• 8 ankle grabs

Main Set:

Please have heart rate monitor. You will be going Anaerobic and Aerobic within each set.

4 rounds

Set 1:

• 1 min of Battle Rope Ripples
• 15 Wall balls
• 15 Kettle bell swings
• Rest 1min

Set 2:

• 1 min Battle Rope Doubles
• 15 Sandbag Thrusters
• 15 Knees to chest
• Rest 1min

Set 3:

• 1 min of Battle Rope Ripples
• 15 Weighted bar step ups per leg
• 15 weighted uppercuts
• Rest 1min

Set 4:

• 1 min battle Rope Doubles
• 15 lunges per leg
• 15 dumbell lateral raises
• 1 min of mountain climbers

Cool down:

• stretch and foam roll