70 cal row

80 butterfly sit ups

60 wall balls

40 KBS  

20 burpees

*This workout is very simple. It is one time through of the above movements. They are all pretty basic and straight forward except the kettle bell swing. For that I would like everyone to watch the demo video below to refresh their technique on these. It will make your swings much more efficient and prevent any back pain. I highly recommend breaking up your wall balls, burpees and swings into manageable sets of 10-15 with short rest periods in between. Have fun!