Kettlebell Halos x 5 each direction
Single-Arm Kettlebell (Or Dumbbell) Deadlifts x 10 each side
Rotational Med Ball Chops x 30 sec per side
Metcon (Time) - Take some time to warm-up before todays session
30 DB Hip Thrust
30 Curl Up Crunch
30 SB Glute Bridge
20 DB Hip Thrust
20 Curl Up Crunch
20 SB Glute Bridge
10 DB Hip Thrust
10 Curl Up Crunch
10 SB Glute Bridge
Shoot for anywhere between 10-35 lb DB's
Sub Option: Swap for knee up crunch if you want
Score: Total Time
Goal: Under 12 Min. Can you go under 10?
Set yourself up so you can do 12-15 reps per minute of any of the movements including rest. Adjust the load, variation, and box height accordingly.
As many reps as you can of Frog Pumps in 3 min
Good luck and let me know how it goes in the comments.