Warm-up: movement; 1:00/:10, x3 – jump rope, box jumps, slam balls

4 Rounds:

• 15 wall ball
• 30 leg raises
• 15 bent rear lateral raises
• 60 bicycles
• 15 frog squats

Finish: 30/5, x3: corkscrew, oblique twists, suitcase crunches