Warm-up

Strength:

1a) ½ Kneeling Single Arm Dumbbell Press x 6 immediately followed by 6 Tempo Push-up @31X2

1b) Ring Row x 6 w/ 3sec Iso Hold immediately followed by 15 Banded Lat Pull Downs

Workout of the Day:

Every Minute on the Minute x 16min

1) 8 Ball Slam + 6 Plank Burpee

2) 6 Med Ball Clean w/ slam ball + 20 Double-unders

3) Bike 12/9 Calories or Row 15/12 Calories

4) Rest