Core/Metabolic Burner

Start with a dynamic warmup and or stretch for 5 minutes

This circuit will be 6 sets (rounds). Mark your time at conclusion

* 10 Turkish get ups (5 per arm without dropping dumbbell/or Kettle bell)
* run 200 meters (100 away, 100 return)
* Repeat X 6 rounds

Recommended DB or KB size-30 to 40lb

Cool down static stretching for 5-10 minutes.

Full Body in 15

Start with dynamic warmup of 5 min. double unders or/speed rope.

AMRAP (as many rounds as possible) in 15 Minutes:

* 10 Tire Flips (large fire truck tire, or tractor trailer truck)
* 10 Tire Strikes (with 9lb shot mallet, or sledge hammer)
* 10 Overhead Squats ( roof ladder, or barbell, or Dumbbells to equal close to same weight)
Repeat above as many times through in 15 minute cap!