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

B4. Tabata Hollow Hold or Rocks
*Compare to Sept 13, 2015

*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.

C. Three sets of:

C1. Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111, Rest 60s

C2. Single-Leg Glute Bridges x 10 reps each side, Rest 60s

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

B4. Tabata Hollow Hold or Rocks

*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.

C. Three sets of:

C1. Single-Arm Dumbbell/Kettlebell Row x 8-10 reps each side @ 2111, Rest 60s

C2. Single-Leg Glute Bridges x 10 reps each side, Rest 60s