- Warm-up: Arms Out/Chest Out 3sx10r
- Plank Taps 3sx15 taps/side
- Incline Push-ups 3sx10r
- KB Goodmornings 3sx10r
- KB Russian Swings 3sx15r
- KB Side Stepping Swings 3sx10r
A: Box Jumps
A: Balls Slams
B: Wall Balls
Superset group A workouts with group B workouts until all rounds are complete.
Example: Start with 3 Box jumps followed by 3 ball slams followed by 30 wall balls followed by 30 v-ups. That is the first round. Second round will be 6 box jumps followed by 6 ball slams followed by 27 wall balls followed by 27 v-ups. Continue pattern until all rounds are complete.