A) Strength
On a 15 min. clock
Turkish get up with press in each position
- Try to increase weight or practice with a moderate weight.

B) Kettlebell flow
4 sets

Kettlebell clean +
Opposite side leg reverse lunge into +
Half kneeling windmill press
- Complete five times to one side then switch sides.
- Add weight each set.

C) Afterparty
Double Tabata (16 x 20” work / 10” rest)

Goblet hollow flutter kicks
Russian twists