GEAR: dumbbells, kettlebell (2 handed)

WORK: work 2 min rest 1 min

1. DUMBBELLS: 2 hammer curl + 2 deficit push up *hammer curl in B stance
2. BODYWEIGHT: squat high Jump to donkey kick *don’t actually “kick” to avoid extend/arch low back
3. KETTLEBELL: 5x two handed swing + 10x BW toe taps on horns *reg swing or push press
4. DUMBBELLS: 2 baby thruster + 2 jump *demi or half squat to overhead press, hold weights low for 2 Demi squat to jump
5. BODYWEIGHT: 10 cross mountain climbers + 5 Superman sky divers *keep feet WIDE in plank and for Superman sky divers (Superman skydivers: lower to prone/belly and fly then pull elbows to waistline to skydive…woohoo)
6. KETTLEBELLS: 2x KB squat overhead push + 4x overhead carry high knees *do 2 squat ohp then hold kv overhead and add 4 knees
7. DUMBBELLS: Single arm snatch + 2 Dorothy jumps *alternate arms on snatch
8. BODYWEIGHT: 30x Partner high knees *partner 1 squats and holds hands out to “catch” high knees of partner 2; alternate every 30x
9. KETTLEBELLS: 2x super wide stance hinge high pull + 2x Cossack lunge alt side *all the way down
10. DUMBBELLS: 5x plank jack + 1 deficit push up + 2 DB renegade row
11. BODYWEIGHT: 3x knee strikes + 3x lunge jump switch *the three lunge switch will ensure you alternate legs*tap our back knee
12. KETTLEBELL: 4x plank pull under + side plank leg lift + side plank leg lift *plank with wide feet, reach under body to pick up kb and move to other side, no kb on the side plank (option to add top leg lift)
13. CORE: 1 min DB or KB Russian twist, side kick thru, 1 tmin straight leg full sit up, 1 min bent knee full sit up

Stretch: 5 min
1. Lizard/low revolved lunge right
2. Hamstring right
3. Down dog/seal pose
4. Lizard/low revolved lunge left
5. Hamstring left
6. Down dog
7. Standing cow/cat
8. 3-5 standing overhead reach to cactus