20 min of work 250-300 calories.
Sprint work :30/:15 x6
(bike, treadmill, or rower)

AMRAP 5:00 10 reps all
KB hanging clean 10 ea arm
KB Squat Press
Mountain climbers

AMRAP 5:00 10 reps all
Battle Rope Jump Slams
KB Hanging Snatch
Jacknife

AMRAP 5:00 10 reps all
Push-up
Inverted Row
Leg raises

1 min rest between sets
Musical styling by Dusty Grant Dusty Grant