WARM-UP

2 ROUNDS

50′ Side Shuffle (25′ Down/Back)

50′ Bear Crawl (25′ Down/Back)

12 Alt. Lunges

5 KB Jefferson Curls

5 Cat Cows

Into…

2 ROUNDS

25 Forward Jog

25′ Reverse Jog

25′ Karaoke

10 KB Deadlifts

5 Russian KBS

6 KB Alt. Lunges

WORKOUT

EVERY 3:30 X 6 SETS

25 Russian KB Swings (70/53)

20 KB Goblet Alt. Lunges

Max 25′ Shuttle Runs in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Lowest Shuttle Runs)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

5 SLOW Cat/ Cows

10 Alt. Supermans :45/:45 KB Calf Smash 45/:45 KB Quad Smash

-Rest As Needed b/t Sets-