Warm up
60s Cardio
20Y High knees
20Y Frankensteins
20Y Side shuffles
30 Jumping jacks
21-15-9
SL Push ups
Plate overhead squats
Pull ups
15min
7/10 Cal Bike
3x 6 count mountain climber to burpee
8x10Y Shuffles
20 Walking lunges
4x40s/10s transition
Squat SA Rope slams
Box jumps
Yoga ball pikes
GHD
4 Rounds:
1 KB bear complex:
clean
front squat
press
back squat
press
push up
L renegade row
push up
R renegade row
50 SU/20DU