1. 15 DB Front Squats
2. 30 Sec Plank Hold
3. 20 Banded Pull Aparts
10 DB Bench Press
10 One Arm DB Bent Over Rows (each arm)
10 KB Swings (53/35)
10 Box Jumps (24/20)
10 Ring Dips / Box Dips
100m Run
10 Flutter Kicks
10 Scissor Kicks
10 Alt Single Leg V-Ups
10 sec Hollow Hold