Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Every 2:30 minutes, for 15 minutes (6 sets):
Shoulder Press x 2-3 reps @ 20X1
If you achieve 3 successful reps, increase the load in the next set.
50 Calories of Rowing
40 Single-Arm Dumbbell Push Press*
30 Toes to Bar
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.