Perform the Warm Up:
Then the following exercises in a circuit 5 times thru:
100 Battle Rope Swings
5x American Kettlebell Swings
5x Burpee to High Pulls
5x Goblet Squats
5x Thrusters
5x American KB Swings (same exercise as the first one!)
Rest 2 minutes
Finisher: Complete 100 Sit Ups as quick as possible, record your time!
Cool down with some stretching, foam rolling and resistance band exercises and a walk for 10 minutes.