Warm up 5 min AMRAP

5 walk out

10 plank shoulder tap

15 plank jacks

10 knee strikes each leg

superset: 30s work 3x each superset

Squat press, Med slam, Rest

Bent over row, Quick alternating rows, rest

Seated halo, Sit up & slam, rest

Cross body unilateral work, one side at a time 30s work 3x each

Bird dogs

Knee crunch to toe touch

CARDIO 30s work 15s rest 3x

Kneel to slam

Bear jack plank jack

Reverse crunch to kick

Squat jack swing

Toe taps