10 min Warm-Up
Then:
Stretch
Then:
2×10 Air Squat
2×5 Wall Squat
2×10 KB Swing
Then:
50x cal Row or Air Dyne +
40x Box Jump +
30x KB Swing @44-53lbs +
20x Goblet Squat @44-53lbs +
10x Burpees +
20x Goblet Squat @44-53lbs +
30x KB Swing @44-53lbs +
40x Box Jump +
50x cal Row or Air Dyne
Then:
Cool Down
Then:
100x AB Work of Your Choice
Then:
Stretch

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