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Warmup
- 20 jumping jacks
- 10 back foam rolls
- 10 pushups
- 10 Foam Rolls IT Bands
- 10 step-ups on a bench
- 10 Foam Roll Hamstrings
- All Fours Wrists Backward Stretch (get on your hands and knees, turn your fingers in to your knees and rock back and forth)
- 20 Mountain Climbers
Goblet Squat Complex x3
- 5 Goblet Squats
- 5 Prone Presses Right
- 5 Prone Presses Left
Swing Complex
- 10 Swings Right Hand
- 10 Swings Left Hand
- 1 Turkish Getup Right
- 1 Turkish Getup Left
Burnout
- 20 Russian Swings Heavy
- Row or Run 200 Yards
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