Prep
3 Sets
Row / Run x 60 sec
Shoulder CARsx 3 per arm per direction
Single arm Dumbbell Overhead Carry x 50 ft per arm
Hollow Body Hold x 30-40 sec

At Home
A.
3 Sets
Single arm Plank x 45 sec per arm
On the 2:30

B.
For Time:
Mountain Climbers x 30 reps per leg
Burpee x 30 reps
Cross Body V Upx 30 reps
Run x 300 meters
Cross body V Up x 30 reps
Burpee x 30 reps
Mountain Climbers x 30 reps per leg

At the Gym
A.
3 Sets
Half Kneeling Dumbbell Single arm Dumbbell Press x 7-10 reps per arm
On the 2:30

B.
For Time:
Toes to Bar x 30 reps
Burpee x 30 reps
Alternating Dumbbell Power Snatch x 30 reps 50/35
Row x 30 cal
Alternating Dumbbell Power Snatch x 30 reps 50/35
Burpee x 30 reps
Toes to Bar x 30 reps