Warm up: 8 min - increase by one rep each round beginning at 1.
Sit up
Box step up
Push up
Squat
Toe touch
Skill: 5 rounds
5 Box dip
5 KB deadlift
Circuit 1 (:45/:30)
-sit up
-plank
-mtn climber
-row
-side 2 side jump
-supermen
Circuit 2 (:45/:30) x 2
-ball slams
-russian twists
-box dips