Group Warm-up

Strength:

4 sets

1a) 1-1-2 Dumbbell Bench Press x 6 reps

1b) Single Arm Kettlebell Row x 8 reps

Workout of the Day:

Every Minute on the Minute x 20min

1) Row x 45sec

2) Alternating Reverse Kettlebell Lunges x 12-16 reps (heavy)

3) 6 Hand Release Push-ups + 6 Ball Slam or 6 Strict Handstand Push-ups + 6 Ball Slam

4) Assault Bike x 45sec

5) Rest