Warm up – 5 Mins

Workout 1 – (Black mat no weight)

EMOM – 5 Mins

• 10 Surfer Turns 
• 10 Pushup Shoulder Touches
• 10 Side Plank Switches
  Plank Hold

Workout 2: 10 Mins

Explosiveness / Conditioning Focus

Rounds for Time 

• 12 Burpee Box Jumps
•   12 Slam Balls
  

Workout 3: 12 Minutes Complimentary Build Exercises

Pyramid Chipper – 16 – 12 – 8 – 12 – 16

• Single Hand Weighted Side Step Up
• Jump Pull Ups
  

Workout 4 – 10 Mins Circuit

• 15 Cals Sprint on Rower / AD Bike

• Overhead Ball Lunge Turf Length
• Ball Toss Row of Walls

Stretch – 5 Mins