speed

10 minute warm-up

Every :60 complete

5 KB swings (53#)

5 Ball Slams (20#)

5 Burpees

10 rounds

40-30-20

Floor Wipers

Sit-ups

1:00 plank hold

4 Rounds of

115# Sumo Deadlift x 10

2:00 AirDyne for max calories (increase cal each round)

Rest two minutes