3 Rounds, Not for Time:
50 4-Count Weighted Flutter Kicks
40 Bent Over Barbell Rows or Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

*Using Kettle bell / Dumbbell / Wall Ball / Barbell

Mobility
Upper Body Mobility
1. Wrist Stretches: 30 Seconds Each Direction
2. Pec Stretch on Wall : 1-2 Minutes Each Side
3. Puppy Pose: 2 Minute Hold

Lower Body Mobility
1. Spiderman Hold: 3 Minutes Each Side
2. Happy Baby: 2 Minute Hold
3. Plantar Stretch: 2-3 Minute Hold
4. Butterfly Stretch: 2 Minute Hold
5. Squat Hold: 3 Minutes