50 secs on, 10 secs rest: pushup walkout to mountain climber (3-5 secs) drop squat pulse (5 mini pulses) crab toe touch seesaw lunge (switch

300 jump rope revolutions 200 battle rope waves 100 kettlebell swings 100 in-place bear crawls 100 lunges 50 wall balls 50 sandbag cleans 50 box

Goblet squat Barbell muscle snatch Dumbbell muscle snatch Dumbbell skier swing Alternate kettlebell swing Dumbbell farmer’s walk Box squat jump Stepup jump Battle rope wave

parallel squat (30 sec) left staggered squat (30 sec) left split squat (30 sec) parallel squat (30 sec) right staggered squat (30 sec) right split

Basics 2-3 meals no snacks 80-160g protein 7+ cups veggies no sugar healthy fat   Add coconut oil potassium apple cider vinegar chromium B-vitamins (nutritional

Do each move for 30 secs, rest 15 secs: burpee leg raise to hip raise burpee plank up burpee side plank hip up (left) burpee

Do 10 pushups, 10 situps and 10 air squats EMOM for 20 minutes.  

Do the following circuit for 2-3 mins each move for 5-10 seconds. Then rest 1 min, do 5-10 rounds. squat jumping jacks (skater jumps) pushups