Start: 7:21a
Finish: 8:18am

Warm Up: KB Warm Up - six minutes

The following was done with a 25lb bell for 30 seconds, the pushups were reps of ten.

Round One

Sumo Squat
Pushups
SLDL
Pushups
C&P (each side)
Pushups
Thrusters (each side)
Pushups
Rotational Lunges (each side)
Pushups
Total Time: 7:50

The following was done with a 25lb bell for 30 seconds, the arm blasters were reps of ten.

Round Two

Catcher Squat
Arm Blaster
Single Arm BO Row (each side)
Arm Blaster
Backward Lunge
Arm Blaster
High Pulls (each side)
Arm Blaster
Uneven Pushups (each side)
Arm Blaster
Total Time: 13:15

Abs:

Standing Elbow to Knee (30 seconds each side with 25lb bell)
Sit ups (30 seconds each side with 25lb bell)
Lying Side Hip Extension with 10 reps each side with 25lb KB
OH KB Walks (60 seconds each side with 25lb KB)

Followed with about 15 minutes of stretching and foam roller.

I may add a third, shorter round.

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