- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

For time:
Row 50(40) calories
40 Wall balls 20/14#
30 Kettlebell swings 70/55#
20 Box jumps overs 24″/20"
10 Clean and jerks 205#/135