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WARMUP

2-3 rnds
10 Squats w/Medball
30s Squat Hold w/Medball
10-15m Shuttle Run w/Medball

WORKOUT

25 min amrap
10 sec Hanging Knee Raise Hold
20 Pushups
30 Deadlifts    95/65
40 Abmat Situps
50ft Bear Crawl

BONUS

2/3 rnds
    2:00 Jog
4:00 Childs Pose
    2:00 Jog
2:00-4:00 Classic Triceps & Lat Stretch