Warm up:

30 jumping jacks

3 rounds
-10 alternating Toy solider kicks

• 5 inch worms (no pushup) w/ a twist
• 10 alt. down Dog calf pulses
• 5 boot strap squats

2 rounds
-Unweighted single leg deadlifts x 5/side
-12 alternating shoulder taps (slow)

Core:

Every 2:30 x4 sets
10 Teapots each side (down SLOW!)
10 Side Plank Hip Raises

Conditioning:

For Time (14 Min Cap)
10,9.8,7.6,5,4,3,2,1
Single DB or KB Squat Clean Thrusters
1,2,3,4,5,6,7,8,9,10
Burpees over DB or KB