Warm-up
7:30min - Tabata - 3 Rounds - 20s/10s
High Knees
Jumping Jacks
Alt. Samson Stretches
Burpees
Reverse Lunges

Strength...
12 min - 4 Rounds - 45s/15s
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
:45 Slow Alt. Sit-Thrus
-Rest :15-

Workout...
AMRAP x 12 MINUTES
14 Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

Core + Arms...
10 min - 5 Rounds - 20s/10s
Towel Hammer Curls
Plank Side To Side
Skull Crushers
Alt V-Ups

Mobility
4 min - 1 Round - 50s/10s
Left Shoulder Stretch
Right Shoulder Stretch
Left Hamstring Stretch
Right Hamstring Stretch