Warm Up
3 sets
1:00 cardio machine
3 inch worm with push up
3+3 squat strech
6 goblet squats
6 kb goblet hold press
6 kb swings
6 squat jumps
:30 Plank Hold

Partner Metcon
4 sets
25-30 Wall ball
25-30 KB Swings
25-30 Box Jump, step down
24/30 calories of Cardio Machine
rest 1 min bwn sets, you go I go!

Midbody
3 sets
8-10 Reverse Crunch
16-20 ALt Leg V-ups
8-10 Side Plank Hip touches R/L
rest as needed