Warm Up:

100m Jog

3 rounds
-10 alternating Toy solider kicks

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

2 rounds
-Unweighted single leg deadlifts x 5/side
-12 alternating shoulder taps (slow)
-:15-20 second plank hold

Build: Arms/Core:

3 Rounds:
10-12 Seated Strict Press
:30 Palm Plank
14-16 Floor Press

Every 4 Mins x 16 Mins:
10 Hang Power Cleans (each side)
20 Double Dumbbell Deadlifts (if you only have 1 DB then do 10 each side)
30 Alt Single Leg V-ups

*use 2 objects if you have them