Designed by Jessie Shea, RKC

Warm Up – Halos – Sling Shots – Front to backs 20 seconds each x 2 rounds

Circuit: 30 seconds each drill with 15 to 20 seconds rest.

Swings
Push Ups
Swings
Push Ups

Jump Squats
2KB Kneeling Press
Jump Squats
2KB Kneeling Press

Suitcase Deadlift
Alternating Swings
Suitcase Deadlift
Alternating Swings

Tactical Lunge
Knee high kicks
Tactical Lunge
Knee high kicks

Dragon Twists
reverse crunch
Dragon Twists
reverse crunch

Lightning round: 20 seconds per drill
Swings
push ups
jump squats
2kb kneeling presses
suitcase deadlift
alternating swings
tactical lunges
knee high kicks
dragon twist
reverse crunch

Stretch – Bands/Body Weight

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