Warm up
30 seconds plank, 10 seconds rest, 30 seconds Russian Twists (25#)
30 seconds plank, 10 seconds rest, 30 seconds Slosh Pipe hold overhead
30 seconds plank, 10 seconds rest, 30 seconds static squat hold
30 seconds plank, 10 seconds rest, 30 seconds Knees to Elbows
Workout
10 KB (53#) swings, 1 Burpee
10 KB swings, 2 Burpees
To 10 Burpees
Total: 100 swings, 55 Burpees
12:47
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