Rip-d-do-da-day

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Upper Body Stretch

Workout

4x12

Super Set - 

Bench Press

Pushup

4x

Pullup AMRAP

Lat Pull - 12

3x10

Weight Bench Dips

Tricep Pushups

3x10

Seated Row

Bicep Cable

Cool Down

Easy Does It

1 Kettlebells 25-40lbs, Med Ball, Ab Mat

Warmup:

3 park laps

Dynamic Lunges

Dynamic Stretch

Workout

AMRAP - 15 Min (Group Burpee Penalty for bad form)

Get Ups – 2 E

KB Swing Row - 20

Overhead Lunges - 20

Stairs - 1

Burpees (Group)

AMRAP - 15 Min

Hands on Ball Mountain Climbers - 40

Transition Pushups - 12

Broad Jumps (Holding Med Ball) - 1 length

Rainbow Ball Slams (count every rep) –20

Burpees (Group)

Cool Down

Complete for time!