10 30

WARMUP

10 min
4 burpees
20 arm swings both ways
30 hang
10 pass thru
10 tuck jump

BUYIN

12 min

5 x 5  Box Step-ups 
   (ea/s) w/Dbs in Hand - Building

WORKOUT

12 MIN AMRAP

10 Single-arm Kb Swing -  53/35 R
10 Kb Front Rack Lunges
150m Shuttle Run

10 Single-arm Kb Swing         L
10 Kb Front Rack Lunges
150m Shuttle Run

BONUS

4 Rounds  
30 sec Ring Body Saw
30 sec Hollow Rock
1:30 Pigeon   (ea/s)