Team!
There is no better way to start your week than with this very spicy mash-up that focuses on core and upper body strength. The magic lies in holding strictly to the time domain. 
Enjoy! 
-Carla

Warm-Up

TABATA (20 seconds work/10 seconds rest) x 5 rounds

• Push-ups (low difficulty option)

• Sit Ups (knees bent, feet anchored)

Movement Practice

Watch the video links and take 5-10min to practice each movement in sequence for 4-6 repetitions at low intensity for 2 rounds. Select your options and weights for the workout during this practice time.

Workout

EMOM 18 (Every minute on the minute for 18 minutes)

• Minute 1 :45sec DB Renegade Rows

• Minute 2: 10 Kettlebell Swings- eye level (advanced: overhead swing):

• Minute 3: 40 Weighted Flutter Kicks

** For the weighted flutter kicks, select a single dumbbell or plate, hold above your chest with your arms extended, lift your shoulders slightly off the floor, keep the lower back flat against the floor- do NOT arch your back!. With a tight core brace, perform the flutter kick R+L = 1 repetition.

Cool-Down

15 minute post workout yoga