Warm Up
Banded good mornings/hips
20 squats
20 push ups
20 straight leg deadlifts
20 sit ups
20 deadlifts
20 pushups
20 squats
Strength
With DB or KB
4 rounds
10 bent over rows
10 shoulder presses
10 push ups
20 Russian twists
WOD
15 mins to get as far as you can:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of
Cals on machine
KBS
Burpees
Sit up
Post
50 med ball sit ups
50 supermans
