Warm up: 6 minute Tabata Squat reaches Arm Swings (hugs) Tempo Air squats (3 second descent) Up Downs Bodyweight Good morning Bodyweight thrusters REPEAT Conditioning: Every 3:00 x 5 sets: 12 Alt. Front Rack Lunge 10 Updowns 20 Medball Thrusters Cooldown: 2:00 easy cardio Accumulate 2:00 in a plank positionRead More