Warm Up:

3 Rounds

5 Bodyweight Kang Squats

10 Arm Circles Forward

5 Dive Bomber Pushups (on knees as needed)

10 Arm Circles Backwards

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Forearm Stretch on floor x 5 deep breaths with fingers pointed towards your knees

Wrist Stretch with back of the hands on the ground x 5 deep breaths

Cardio Strength:

E 2 Mins x 5 Sets:

15 Air Squats

10 Push Jerks (DB or Barbell)

*If single arm then do 7 on each arm

Conditioning:

8 Rounds for time (12 Min Cap)

5 Burpees

10 Alt. DB Snatches

Cooldown:

20 Slow alternating twists in Cobra

Down Dog x 10 deep breaths

3:00 of Clean yo Stuff!