produced by john and carl ashworth

Warm-up with...
1. Free Motion Push
2. Free Motion Dual Cable Cross Row

then...

3. Cross-over Kettlebell squats 2x10 to each side

On the Bosu Ball

Dumbbell Curl and Press
Slow and Controlled Mountain Climbers - for the core and opening the hips and low back
Bosu Hops

Straight Leg Kettlebell Deadlifts

Metabolic Circuit

High Skipping and Burpees
--Skip down and back 25 yards twice and then do 10 burpees.  That's one round.  Perform two to three rounds, REST, and then repeat at least twice if not four times.

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