Warm Up

• 100 Single Under Jump ropes

three round of the following

• 8 bird dogs
• 8 air squats with 30 second pause and hold at the bottom
• 8 (4 each side) dumbbell bent over row (use 2.5# heavier than prior row and record weight)

Workout

21-15-9 (complete the following reps and record time)

• Kettlebell or Dumbbell Swing – 20#/35# (women/men) – Try to use a slightly heavier weight, use the HIPs – watch video for proper form – Stop swing at Eye Level (Russian Swings) – WATCH VIDEO 
• Burpee (jump and clap overhead for each rep)

Cool down

Spend 6 mins rolling the shoulders and hips with lacrosse ball (90 second each body part)