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Block 1: 25 mins
Spend the first 8 minutes working through your own sets and reps of the windmill practice. This is a good movement for trunk work and mobility as well as shoulder and lat strength. When done, take a minute to transition into the body weight work.
Block 2: 20 mins
Complete the sets and reps give to work through either ball or dumbbell squat cleans. When done, Use the remaining time to go through your rowing and core work. Go down by 15 seconds each time on the rower. The amount of calories you get on the rower will be how many reps of the core option you do.
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