Take It to the Next Level!

Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.

Complete 2 rounds with proper form. Rest as needed.

30 1-arm dumbbell or kettlebell swings (15/side) 
20 Pistol Squats over a bench (10/side) (touch butt to bench, and back up)
15 Hand-Release Push-Ups
10 x 3-5 sec hollow holds 
5 Burpee Broad Jumps – as far as possible! 
200 M Run