CFWU x1
2 rounds of Windmills 5 reps/Swivel hips 10 reps

Team Workout :

Complete as many round of the following as possible in 30 minutes:

Dumbbell Swings

Lunge 80 Feet

Sit-ups Bear Crawl 80 Feet

Complete as many Push-ups or Sit-ups as possible until a team mate relieves you.