Warm Up:

3 Rounds

20 Jumping jacks
10 alternating Sampson lunges
10 Air squats with 2 second pause in bottom
10 alternating spiderman planks
10 Cobra twists
20 Walk the dog steps

Build: CORE/ ARMS/ BACK

3 Rounds:
8 Sit-ups
8 Hollow Lifts
8 Russian Twists (R/L=1)
-:30 rest between Rds-

2 Rounds:
8 Shoulder Tap Push-ups
18 Shoulder Taps

1 Round:
20 Supermans
20 Bent Over rows

Conditioning:

10 Min Cap
75 Alt DB Snatch

Every 2 min – 100m run or 10 Burpees