Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Pull-Ups x 10-15 reps
Followed by…
Every minute on the minute for 9 minutes (3 sets):
Station 1 – Kettlebell Press x + Windmill x 5 (right arm)
Station 2 – Kettlebell Press x + Windmill x 5 (left arm)
Station 3 – Butt Kickers/High Knees/Power Skip x 10-20 reps (perform one movement each set)
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds
B.
Five rounds for time of:
200 Meter Run
20 Push-Ups
10 Strict Pull-Ups