30 min total as follows including 5 min walk to/5 min walk from park:
Warmup:
(All by 5 reps per movement/side)
Superman
Horse
Fire hydrants
Mule Kickbacks
Alternating lunges
Squat jumps
Burpees
Pushups
Mt climbers
Side squats
Knee skips
Leg swings (front, side to side)
High knee carioca
WOD:
Kettlebell Sequence (continuous, :30 sec per movement, don't set down kettlebell until sequence is complete):
Halo clockwise
Halo counter-clockwise
SA front half halo, right arm
SA front half halo, left arm
Overhead swing
Sumo squat
Overhead swing
Lateral lunge figure-8, clockwise
Lateral lunge figure-8, counter-clockwise
Overhead swing
Alternating single-arm swings
Alternating single-arm swings
Windmill, SA right arm
Windmill, SA left arm
SA snatch left arm
SA snatch right arm
TRX Groove Greasing:
(continuous, :30 per movement)
TRX Low Row
TRX Chest Press
TRX SL Squats (alternating 2 reps per side)
TRX Postural Squat
TRX High Biceps Curl
TRX High Reverse Curl
TRX Triceps Press
www.andrewvontz.com
www.drillit.tv
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