Dynamic Warm Up – Click for video

• Frankenstein Kicks
• Walk Outs 
• Knee Hugs 
• Quad Stretches
• Calf Stretches/Heal Touches
• Hip Stretches
• Chest and Shoulder Mobility 

Format Ladder. 5,10,15,20 reps of each exercise, then go back down the ladder 15,10,5. Example 5 reps of all 4 exercises listed below in order. Rest. 10 of each. Rest..and so on. 5,10,15,20,15,10,5

1. Alternating Snatch
2. Goblet Squat
3. One Arm Dumbbell Row
4. Balance Bicep Curl
5. Lying Tricep Extension

Core/Cardio x 3-4 rounds

1. High Knees or Full Burpees x 30 seconds
2. 5 seconds off
3. Bicycle or Leg Raises x 30 seconds
4. 5 seconds off
5. Plank Jacks x 30 seconds or Plank up to 1 M
6. REST for 30 seconds and start over with high knees or burpees. Repeat 3-4 rounds.