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.
