On the Minute: 10 mins 15 half burpees 15 2 hand kb snatches 45-15′s 3 rounds 12 mins (jumping jacks on 15′s mt climbers knee touch pushups rotational lunges extended plank up and downs 10-3′s 2 mins each station med ball bike crunches med ball jackknives

40-20′s 4 rounds spiderman pushups kettlebell high pulls burpees suspended knee ins walking kettlebell swings Finishers- Ascending Ladders (choose one of the following) Abs leg raises weighted crunches Arms ring bicep curls ring tricep extensions Cardio half burpees stationary sprint  

60-15′s 3 Rounds (37.30 mins training time) goblet squats r gladiator press l gladiator press kb swings plank jacks t pushups jumping lunges jumping jacks slamball band high pulls Please leave a comment on the workout.

Continuous 30′s (10 Mins) jumping jacks pushups skater leaps lateral lunges Ascending Ladders (10 Mins) Kb 2 hand snatches kb swings 10 Mins Continuous Work 15 cross body mt climbers 5 leg swoops (per side) run 15 alternating sldl’s