Demo

*** 9:00 :50 5 Slams to Shuffles :50 MB Leave It Sit-Ups :50 MB Hamstring Curls *** 9:00 :50 Alt. Bicep Curls :50 DB Bicep Curl Hold :50 Alt. SA Half Devils Press *** 9:00 :50 Alt. DB/KB Goblet Curtsy Lunges to Lateral Lunge :50 Wall Sit Around the Worlds :50 Farmers Carry ***= 1:00 Singles/DU

TABATA MB Half Burpees 6:00 6/s Landmine SL RDL :30 Landmine Sumo Squats TABATA KB Swings 6:00 6/s KB Goblet Deficit Reverse Lunges :30 KB Russian Twists TABATA Pulsing Jump Squats 6:00 6/s B-Stance DB Front Squats :30 Plank Shoulder Taps

15:00 Timer: 1/s TGU Mover: Round 1: DB/KB Taps to Touch Round 2: DB/KB Lat Pullovers Round 3: DB/KB Seated Seesaw Presses 15:00 Timer: 2x Short Sprint // 1:00 MB Taps Mover: Round 1: MB Cluster Slams Round 2: MB Chest Fly to Neutral Chest Press Round 3: MB Deadbugs