Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. 3 Rounds of AMRAP's (As Man Rounds As Possible).  Each set of exercises is considered a round. 10 Minute Kettlebells

  • 10 American Swings
  • 10 Snatches (each side)
  • 10 Goblet Squats
  • 10 High Pulls
10 Minute Sand Bags
  • 10 Sand Bag Get Ups
  • 10 Sit Ups
  • 10 Box step ups
  • 10 Squat Press
15 Minutes Abs
  • 10 V-Ups
  • 20 Toe Touches
  • 30 Crunches
  • 40 Second Plank
 




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