Warm-up:
:30 Jump rope
10 Hand release push-ups
10/10 Toe touches
10 PVC pass throughs
x 2-3 Rounds

Workout 1: 10-15:00 Time Cap
1:00 Of KB Bridge floor press
10 KB rescue get ups (all one direction)
1:00 KB pullovers
10 KB rescue get ups (all other direction)
X 4-5 rounds not for time

Workout 2: AMRAP in 12:00
15 KB halos clockwise
15 KB halos counter clockwise
15 Dual KB lawnmowers
15 Overhead KB tricep extensions (single or dual)

Finisher: 7:00 Time Cap
1:00 Wall sit
3:00 Max rep Sit-ups
1:00 Wall sit
2:00 Max distance cardio of choice

Recovery:
Low Back, Hips and Hamstrings