Mothers Day Weekend Workout

Warm Up
Dynamic Flow
MB Toss Series

Part 1:
3x 7 Minute Strength Endurance Circuit
A.
A1 - Run to Flag Pole and Back 1x
A2 - Hanging Knees to Chest 15
A3 - DB Push Press 10
A4 - Pull-Ups 5
B.  
Reps of: 8,10,12,14,,....Up
B1 - TRX Rows 
B2 - MB Slam 
B3 - MB Sit Ups 
B4 - TRX Jump Squats 
C.
Reps of: 14,12,10,8,6,....Down
C1 - KB Goblet Squat 
C2 - KB Dead Lift
C3 - KB Swings
C4 - Push Ups

Part 2:
20 Work -10 Rest  (Intervals) 
4 sets (30 seconds transition) 2 Rounds of: A,B,C,D
A.  Jump Rope
B.  Step Ups
C.  Rower 
D.  Air Bikes
E.  Burpees