A. Warm-Up 

3:00 Tempo Bike or Row, then 3 Rounds of: 

:30 Down Dog + :20 Bar Hang + 10 Scorpions 

B. Strength Circuit 

4 Giant Sets 

5 Kneeling Single Arm Kettlebell Strict Press/side 

10 Body Rows 

20 Russian Twists 

:30 Side Plank/side 

1-2:00 Rest 

C. Conditioning 

1:00 ON/1:00 OFF until completion: 

30 Box Jumps 

30/25 Calorie Bike 

30 Dumbbell Push Press (45/25)

30 V-Ups 

Level 1

20 Reps; Step-Ups; Dumbbell (20/10)

Level 2/Masters 

Optional Step-Ups; Dumbbells (25/15)

Level 3

As Written or Dumbbells (50/35)