'WARM UP  6-10 reps in place or 25 feet walking steps  walking high kicks warm up walking high kicks knee pull to chest figure 4 quad stretch  knuckle sweep high knees butt kickers skip for height  skip for distance    \"Jelly Belly\"  3 sets not for time  9 pushups w/ 1 sec hold at bottom  1:00 left side plank  1:00 right side plank  15 hollow rocks  1: left side plank  1:00 right side plank  21 v-ups this is not for time,  its for quality and core strength.  Metcon  AMRAP 14  15 kb or db swings  200m run' 

SEE ALSO: royal marines training , Dance , cycling , prenatal.prenatal , chest , keeping up with the kardashians , booty workout , mark , Brit , hudson tractor