Warm Up 6 mins
20 Jacks
10 Fwd lunge
5 down dog to up dog
1 squat thrust add 1 more squat thrust everyround
3 Rounds everyone working together. Instructor says when to start next exercise after everyone is on the transition exercises
50 Jumping Jacks then KB above head
25 Russian Kettlebell Swings then KB above head
20 Dumbbell Thrusters/floor to sky KB Then KB above head
10 Frog Jump Burpees then Press ups
Every 3 mins on buzzer complete 10 Squat to press
John Calhoun 