Warm up:

• 1 mile easy run

Mobility:

• 3 x 5 IYT with 20 sec recovery
• 3 x 10 Scarecrows

Main Set A:

AMRAP (As many Reps Possible) 10 Min

• 5 calories on Assault Bike
• 10 Battle Rope Slams
• 10 Hand Release Push Ups
• 10 Ab Reloads

Main Set B:

4 Rounds of the Upper Extremity Core Circuit

• 10 Single Arm Kettle Bell Swings
• 10 Single Arm TRX Row
• 10 Pike Pushups Touching Crown
• Rest 30 Sec

Core Set:

4 Rounds of 30 sec of each exercise with 15 Sec Recovery

• Russian Twist
• Bicycle Abs
• Toe Touches
• Knees To Elbow

Mobility:

• 1 min Downward Dog
• 2 min Dragon on each Side
• 2 min Half Saddle on each side
• 1 min Puppy Dog