BuddBells.com

Warm-up: 1 round
Please hold each crunch for a 2 count to really make them effective!
10 feet on the floor crunch
10 feet up knees bent crunch
10 legs straight feet to ceiling crunch
10 hold a crunch then lower and lift one leg at a time 10 times each side
50 Three count flutter kicks
50 push-ups using a yoga block for depth and hand spacing
50 squat/squat jump (both = 1 reps)
50 two count swimming superman

Skill: Over Head swing heart beat squat

Workout: 5 rounds
10 over head swings heart beat squat
10 push press each side
10 hanging knees to elbow knee raise
10 TRX pistol row each side