Group Warm-up (3 RDs)

• • Seal Jacks
  • High Knees
  • Air Squats
  • Band Pull A-parts (OH)
  • Band Pull A-parts (Across Chest)
  • Alt Lunge w/ OH Reach

Workout – Full Body Density

45 sec work/ 15 sec rest (Stay on 1 movement for 6 rounds then take 1 minute rest before moving on.)

• • KB Deadlift Squat Thrust
  • High Plank w/ Reach
  • KB Row (alt sides each rd)
  • KB Shoulder Pass

Finisher

15 – 12 – 9 – 6 – 3 reps for time

• • KB Swings
  • Squat Jumps
  • Hollow Out Switches