Prep
9 min Emom
1.Tall Kneeling side twist to halo x 4 per side
2.Plange Rock x 30 sec
3.Quadruped Crawl x 10 step forward and 10 backwards (intentionally be slow and control)

Essentials
A.
5 Rounds
Row x 45 sec
Sit up x 9 reps
Kettlebell swing x 6 reps
Hanging Knee Ups x 3 reps
*Increase rower pace each round by keeping track of the cal and trying to increase that number each time . Kettlebell weight should be heavier for only the 6 reps.

B.
5 Sets
Bike x 14 sec sprint
Burpee x 3-5 reps
On the 2 min marks

C.
Core
3 Sets
Single arm Kettlebell Turkish Sit up x 7 per arm
Kettlebell DeadBug x 7 per leg
Kettlebell Russian Twist x max reps 20 sec
On the 3 min mark

Fitness:
A.
5 Rounds
Row x 45 sec
Sit up x 9 reps
Kettlebell swing x 6 reps
Toes to rings x 3 reps
*Increase rower pace each round by keeping track of the cal and trying to increase that number each time . Kettlebell weight should be heavier for only the 6 reps.

B.
5 Sets
Bike x 14 sec sprint
Burpee x 7 reps
On the 2 min marks

C.
Core
3 Sets
Single arm Kettlebell Turkish Sit up x 7 per arm
Kettlebell DeadBug x 7 per leg
Kettlebell Russian Twist x max reps 20 sec
On the 3 min mark