Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

2-3 Rounds

10 Pull ups
5 push ups
10 squats
10 back ext

Part 2

Every minute for 30 min, alternating

Min 1- 30-40 jump ropes
Min 2- 8-10 burpees
Min 3- 12-15 kettlebell swings

Part 3

3 rounds

8 Bent over dumbell rows
rest
1-1.5 min plank
rest
30 walking lunges
Rest

The rest in part 3 is as much rest as is needed.