Warm up:

  • traffic controller with down front, down back

Workout:

  • working for 45secs: recover/transition for 20secs, 3 rounds of:
    • knee push-ups
    • body weight squat
    • standing russian twist
    • single leg deadlift (kettlebell)
    • DB alternating table row
    • ropes gone wild
    • tire drag
  • abs: working for 45secs: recover/transition for 20secs, 3 rounds of:
    • front plank
    • ab cycle
    • lying straight leg raise @ 90; 45; and 20 degrees

Cool down:

  • walk it out and stretches