What's up HEAT fam! Coach Seth here with a nasty little WOW for you.

This one can be done in under 30 minutes. For the first part of the workout, you are on a 20 minute time cap. How many rounds can you complete in 20 minutes?? Choose a deadlift weight that you would normally do for a set of 8-10 reps. Enough to challenge you, but you shouldn’t be struggling for the first few rounds. ;) 

Ascending ladder. 
KB Swing

And now to finish things off, a “Circuit of Fun”! Complete this circuit until it can’t be finished in 2 minutes.

1 Round Every 2 Minutes
25ft Bear Crawl
20 Goblet Squats
25ft Bear Crawl Pushing KB
10 HIGH Box Jumps