40-20-10

1.Jumping Jack
2.KB Swing
3.Curtsey Lunges
4.KB Swings
5.Cosack Squats
6.KB Swing
7. Back Lunges
8. KB Swings
9. Dolphin Pushups
10. Side Plank L
11. Side Plank R

10 min AMRAP
12 Cal Row
12 Wall Balls
13 Cal Row
13 Wall Balls
14 Cal Row
14 Wall Balls...........
Rest 2 minutes
6 MIn AMRAP
12 Cal
12 Wall Ball

60-20-10
Barbell Work

60-20-12
Accessory Work:
Glute Raises
Lunges
Barbell Sit-ups