Workout Breakdown VIDEO:
WARM-UP:
(9:00)
:30/:30 ankle rolls
:30 downdog
———
8:00 continuous movement
6/6 single arm strict high pull
6/6 single arm strict press
3 inch worms
10 reverse lunges
10 air squats

3 Supersets:
15 bent over row (15/15 with single)
20 wall ball shots/thrusters
100m DB farmers carry
(:90 rest)

tabata lots of stuff:
8 rounds:
:20 work/:10 of rest

forearm plank
air squat
v-up
push-up