just a great workout!

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"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar

One Gross Warm up!!
dynamic Push Up - hands leave the ground
DB Clean and Press (50/30)
Jump Squat - GET HIGH
KB Swing
15, 12 and 9, 9, 12, 15 reps for time

Big Daddy knows how to work it!

PART 1
5 burpees
Over head Squat  10 reps
DEAD LIFT 20 reps
Knees to Elbows 30 reps
30 seconds rest
as many rounds as possible in 20 minutes.

Part 2.
5 rev flies
10 Push Ups
15 jumping lunges
EMOTM 15 Minutes (Every minute on the minute)

Core....abs blaster!

It is not what happens that determines the major part of your future. What happens, happens to us all. It is what you do about what happens that counts. 

~Jim Rohn