Start: 7:12am
Finish: 8:13am

Warm Up: 5:30 minutes

Round One:
Front Squat
Figure 8
Cleans
Figure 8
Reverse Crossover Lunge
Figure 8
One Arm BO Row
Figure 8
Squat Kick
Figure 8

Done with a 35 pound KB for 30 seconds

Total Time: 12:27

Round Two:
OH Lunge
Two Hand Curls
Press
OH Extension
Three Way Push
Two Hand Curls
High Pulls
OH Extension
Single Leg DL
Arm Blaster

Done with a 35 pound KB for 30 seconds

Total Time: 13:00

Round Three:
OH Walks
Walking OH Lunge

Done with a 35 pound KB for 30 seconds

Total Time: 4:00

ABs:
Toss - Bottom to Top
Paddle
One Arm Sit Up

Done with a 35 pound KB for 30 seconds

Followed with 11:30 of stretching and foam roller.

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