3x

Glute bridge chest press :30 seconds

1/2 dive bombers:30 seconds

3x

Straight leg DL to bent over row :30

Inside ankle taps :30

Rest :30

3x

Thrusters :30

Wide hop 1/2 burpee :30

3x

Front raise to lateral raise :30

Plank jack shoulder taps :30

Rest :30

3x

Sumo deadlift to hammer curl :30

Lateral side hops :30

3x

Glute bridge tricep extension :30

Elbow plank saws :30

Rest :30

3x

Push-up dumbbell drag :30

Burpee knee drives :30

3x

Weighted reverse lunges :30

Jumping lunge pulses :30

Rest :30

3x

DB Lateral lunges :30

Speed skater :30

3x

Bent over row to fly :30 sec

Bicycle crunches : 30

Rest :30

3x

Squat to calf raise :30

Burpee: 30

3x

Man maker :30

Isolated v ups :30