4 Rounds. Rest 60-90 seconds between rounds.
1. Overhead KB Alt Forward Lunge - 8/8
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. If reps are designated, get reps within 40-seconds, any left-over is rest. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 7. Go through 3x).
1. 1/2 Kneeling Palloff Press Right
2. 1/2 Kneeling Palloff Press Left
3. Hanging Knee to Elbow
4. TRX Cossack Squat
5. 1/2 Burpee from Floor
6. Sled Bench
2-Rounds of 60-Seconds Abs (you choose) - 10-seconds rest in-between