Warm-up
• 60 Jumping Jacks

2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl

3 rounds:
• Supine Twist
• Pike
Butterfly Stretch
Straddle Stretch

Strength
KB upright row

3 x 10

Bicep Curls

3 x 10

Conditioning

For time:
• 10-20-30-40-50 Air Squats
• 50-40-30-20-10 Kettlebell Swings 53/35#