Equipment needed: TRX or similar suspension trainer, SandBells, KB, Jump rope
60 seconds for each set
Warm up
Standing straight arm core rotations
Bent-over row, then rotate to a "W" raise
Arm Crossover
Super Dog
Plank Hold to Shoulder Tap
One Leg Pistol
Work
TRX push ups
TRX knee tuck
TRX grappler pull (alternating sides)
TRX stir the soup (Right side, then left)
Rest
Sandbell getup
Sandbell clean and press
Lunge with sandbell on shoulder (Right side, then left)
Sandbell squat
Sandbell torso rotation
Rest
KB clean
Jump rope
Mountain climber
Squat
Jump rope
Rest
One leg crunch - 1 leg is straight and slightly off the ground, the other leg is straight but foot is up towards sky, both arms are straight then crunch while pushing hands towards feet. (Do one side for 60 sec., then switch leg position and complete other side.)
Crunch where you reach Right hand and grap Left sole of foot, alternate these grabs Right and Left
Crunch where you are balancing on your butt, alternating extending your legs, while also grabbing or acting like you are climbing a rope towards the sky.
All done! Stretch and cool down as necessary.