A] Complete 3 rounds:
30s: Sprawl to Aggressive High Knee
10 sec: REST
60s: Unload Beast Wave
20 sec: REST
90s: 45s HAF Kettlebell Swings + 45s HAF Kettlebell Goblet Squats
30 sec: REST

REST 90 SECONDS

B] Complete 3 rounds:

30s: Burpees
10 sec: REST
60s: Alternating Front Steps
20 sec: REST
90...

Complete 2 rounds.
60 seconds of REST between each round.

A]
20 sec: Side Skaters
10 sec: REST
20 sec: Dumbbell Thrusters
10 sec: REST

B]
20 sec: Surfer Burpees
10 sec: REST
20 sec: Dumbbell Military Press
10 sec: REST

C]
20 sec: Dumbbell Jump Overs / Jump Rope
10 sec: REST
20 sec: Dumbb...

1] Complete 20 Rounds:

Put this all together as a KB Flow.
2 DKB Row
2 DKB Standing Clean
2 DKB Squat
2 DKB Swing
2 DKB Swing Clean
2 DKB Press
[This is one round]

1 minutes on 1 minute off repeat for 3 rounds.

1. 60 sec: Dumbbell Bicep Curl

2. 60 sec: Dumbbell Bulgarian Split Squats

3. 60 sec: Zombie Situps

4. 60 sec: KB Alternating Halo

5. 60 sec: Dumbbell Muscle Clean + Press

6. 60 sec: DKB Swings

7. 60 sec: DKB Swing Clean

FRIDAY 45’s + Tailgate

1] TAILGATE - Run 10 minutes for max distance.

2] You spend 45 seconds on each exercise followed by a 15 second rest. Complete 4 rounds with a 60 second rest between each round (24 minutes)
Sprawl Frog Kicks
Traveling Ape
Jumping Knee Up Downs
Shin Hugs
Crab to Modifi...