BuddBells.com

Warm-up: 21-15-9
Sprawl
v-up
swings

skill: push press and double unders

workout: tabata 20 seconds work/ 10 seconds “active recovery” (finish one exercise- full tabata- before moving on to next)
row (recovery row for 10 seconds
double unders
push press
handstand
squats with a weight (goblet)
*** to make rounds harder recover with the Kettlebell in your hand ****

Warm-up:
ab tabata
2 rounds
60 feet lateral walking deadlift
10 dive bombers
60 feet walking lateral squats
10 star jumps

Skill: high/low plank

Workout: 2 minute drill for 10 rounds
12 heavy swings
10 rocking superman
10 heavy snatches (5 each side)
6 high/low plank (3 each side)