Warm-up- Band walk x up and back

Hip Bridges (on 1 or 2 legs) 3×8

Workout-  30/30 interval

1 arm push press

2 hand swing

moving plank (push-up position down to elbows)

2 hand swing

1 arm push press

jump rope

do three round. rest about a minute in between rounds. 30/30 stands for 30 seconds on/off

Finisher- Farmers walk- pick a heavy weight and go until you have to put it down.  Then take five minutes, and as many trips as needed, to get it back to the gym.  If it takes longer than five minutes, that’s ok, but shoot for five minutes.