Warmup: (10 min) Cossacks and Swings

Strength: (35 min) Squat, 15 reps

Between Sets: To Do…
10 Glute-Ham Raises
10 Turkish GetUps to Bridge (5/side)
20/30 Walking Lunges w/Dumbbells (15/leg)
40 Humane Burpees

Conditioning: (10 min)
4 stations of work:
1) Sets of 5 pullups/ring rows, 10 pushups, 15 squats
2) Jumprope (Singles/Jumping Jacks)
3) KB Swings
4) Sets of 5 Groiners, 10 over-the-fence, 15 v-ups