Warm Up:

1:00 of Jumping Jacks

-On Coaches call do 2 Updowns-

-2 Rounds-

10 KB Deadlifts

10 Boot Strap Squats

20 Alt. Down Dog Calf Pulses

Core:

Every 3:00 x 4 Sets

12-20 Alt. Single Leg V Ups

:20-:30 Side Plank (Wtd if you can)

:10-:20 Hollow Hold

Conditioning:

Every :90 x 6 rounds (9 mins)

35 Double Unders /Single Unders/ Jumping Jacks

AMRAP Kettlebell Swings in remaining time

Score is total number of Kettlebell Swings completed!

Cooldown:

1:00 Pigeon each side

:30 each of Hamstring smash on KB Handle

:30 each of Calf Smash on KB Handle

3:00 of Clean yo Stuff!