BuddBells.com

Warm-up: 3 rounds
30 jumping jacks
30 push-ups
30 jumping lunges each side
30 swings
30ft of bear crawls forward/back

Workout: 3 rounds— do the one exercise from each # each round
1 minute of plank, minute hand stand, minute double Over Head carry
9 clean/squat each side, snatch/press each side, swing squat
8 jerks each side, pull-ups, bottom up squat each side
2 minute jump rope, minute of pilates, minute side plank (30sec/30sec)