Warm up:  15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, 10 Scorpian on each leg, Walking lunge and twist x 40ft, walking leg swing x 40ft

Pre-mobility: Couch Stretch x 90s each 


Health:

A. Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.

B1. Tabata Row for Calories, Rest 60 seconds
B2. Tabata Wall Ball Shots, Rest 60 seconds
B3. Tabata Burpees, Rest 60 seconds

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.


Classic:

A. Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.

B1. Tabata Row for Calories, Rest 60 seconds
B2. Tabata Wall Ball Shots, Rest 60 seconds
B3. Tabata Burpees, Rest 60 seconds

*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.