ALLIANCE 0600

WARM UPS
scorpions, cobras, hip crossovers, glute marching, hindu squats, hindu push ups, deck squats

CORE
Top of TGU

METABOLIC
2 hand swings-3 minutes
1 minute rest
clean and push press-switching on the minute-4 minutes
1 minute rest
1 hand squat-1 hand swing-1 hand lunge-1 minute each switching at 3 minutes-6 minutes
2 minutes rest
tactical lunge-2 hand swing to high pull-8's-alternating bent over row-1 minute each-4 minutes
2 minutes rest
clean, squat, push press-switching on the minute-8 minutes
2 minutes rest
1 hand swings L/R-alternating swings-2 hand swings-1 minute each-4 minutes