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 10,9,8,7,etc down to 1

Rest 10-15 seconds in between sets

Tight midsection!

Hope it warms up for you guys!-Jake