Group Warm-up

• 2 min Bike/ Jump Rope then 2 rounds of …
  • 25 Seal Jacks
  • 20 Dynamic Squats
  • 15 Air Squats
  • 10 band Pull A-parts
  • 5 Walkouts to a Push-up

Workout – Circuits

• Circuit #1 – 40 sec work/ 20 sec rest for 4 rounds nonstop
  • DB Bench/ Floor Press
  • Jump Rope
  • Dips

• Circuit #2 – 40 sec work/ 20 sec rest x 4 rounds nonstop
  • Dbl. KB Rows
  • Skierg
  • TRX Reclines
• Rest 2 minutes between each circuit.

Finisher 

• KB Figure 8    20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 reps
• Push-ups         1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 reps