Warm Up: 3 Rounds:  10 alt. Reverse Lunge + twist 10 situps 10 KBS Tabata Arch/Hollow (Switch each interval) x 8 sets (4 mins) :20 Hollow :10 rest :20 Arch 2 Rounds: 10 Alt. DB Lunges (1 DB) 10 V ups Workout: For Time… 13 Min Cap 50-40-30-20 Back Rack or DB Lunges 25-20-15-10  DB...Read More

Warm Up: 5 Sumo Stance Triple Touch (M + L + R =1) 5 Inchworms + Pushup to Cobra Twist (L and R twist) 3 Rounds at increasing speed: Row/Bike/Jog x :30 6 Alt. Lunges 6 Updowns 3 Burpees Workout: Every 3:00 x 5 sets Row/Bike/Run x (15-20 cals/100-200m Run) 12 Burpees *Go HARD each...Read More