BuddBells.com

Warm-up: tabata of each exercise
Plank (side and front)
Squat (as many as possible while keeping perfect form)
Criss cross abs (4 rounds slow 4 rounds fast—mix it up)

Skill: TRX hamstring curl

Workout: Quality rounds for 20min – finish with 2min of max effort rowing
20 sumo deadlift high pull squat
15 static tactical lunge
10 get up sit up with Kettlebell in goblet position
5 seat presses on each side

Warm-up: 20 reps of each exercise for 3 rounds
Figure 8 to a hold (total 20 reps- 10 each side)
Sling shot squat (total 20 squats)
2 hand swings
Deck squats

Skill: handstand push-ups

Workout: 25 reps- 20- 15- 10- 5
Snatches each side
v-ups
TRX rows (with feet under anchor point)