2 Rounds of each group for 30 seconds of each exercise.

Halo

Around the World

10-second rest

Single Arm Row – R arm

Single Arm Row – L arm

10-second rest

Pop Press – R arm

Pop Press – L arm

10-second rest

Walking Squat – down on one foot and back up

Rotational Lunge – Lunge then rotate left to right

10-second rest

Overhead Lunge – R leg, R – Arm

Overhead Lunge – L leg, L – Arm

10-second rest

Squat Push-Pull – push KB out as you squat and pull back as you come up

Side Lung Shift – shift from L to R

10-second rest

Clean and Press – R – KB below the waist to shoulder and then straight up

Clean and Press – L

10-second rest

Snatch – R – Squat down all the way over your head

Snatch – L

10-second rest

Deadlift

Sumo Goblet Squat

10-second rest

Curls

Triceps

10-second rest

KB Swing

Calf raises

400 meet run