Kettlebell and body weight

Warm up

Low frog hops

Plank with hop ins

Alternating plank knee touch

Leg kick push ups

Strength/Power

Alternating clean and press

Standing row

Clean

Goblet squat

Around the back toss with partner

Snatch to windmill

Halo - around the shoulders

T push up

Windshield wiper

Single leg back bridge lift

Alternating one hand swing

Alternating hip heist

Hop, squat, roll

Sprawl to KB press

Rocking crunch with KB

Alternating reverse lunge

Snatch with curtsey lunge

TRX Workout

 (Each exercise is 60 seconds in duration, and you may repeat each exercise 1 or 2 times)

Equipment needed, TRX (purchase your TRX here)

Warm up

Grease the knees

Atlas lunges

High knee skips

Push ups

Lateral lunges

Strength/Power with TRX

Prone abduction (5x, rest as nec., and repeat)

Pike

Hip Press

Side plank

Low row

Single arm hinge roll out

Lunge with jump

Single arm squat and row

Cross balance lunge

Split leg push out

Triceps extension

Biceps curl

Stretches

Wide leg forward bend

Hips flexor lunge

Seated lotus opener