Warm Up:

7 Minutes / 1 Rounds

KB Around the body
KB Press left
KB Press Right
High Knees
Jumping Jacks
Lunge Jump
Squat Shuffle

Workout: x3 Rounds

1. KB Swing - Russian
2. KB  Swing left arm
3. KB Swing Right arm
4. KB High Pull
5. KB One hand/ switch
6. KB Squat
7. KB Over Head Lunge Left
8. KB Over Head Lunge Right
9. KB Tall Knee Press - Left
10. KB Tall Knee Press- Right
11. KB Deadlift - Right
12. KB Deadlift - Left

CORE:  x 2 rounds

KB left hand up/ right hand side oblique work

KB right hand up/ Left hand side oblique work

KB Sit-up

KB Windmill Right

KB Windmill Left