Warm-up- Air squats x10 Ring rows x 8-10 Do three rounds with 45 seconds rest between sets.  If you’re in a group, rest only while others are doing the rows. Workout-   30 sec on/30 sec off 2-hand swing 1-arm push-press 2-hand swing 1-arm push-press Bear crawl Do 4-5 rounds consecutively Finisher- Ball slam ladder [...]