set your timers and lets get sweaty

3 rounds— :30 sec each :10 sec rest

DB Staggered pushup with drag 

1/2 burpee to bent over row 

:30 second rest 

3 rounds— :30 sec each :10 sec rest

Plank builders

Spiderman mountain climbers

:30 seconds rest 

3 rounds— :30 sec each :10 sec rest

DB bear plank rows

Bent over flys

:30 sec rest

3 rounds— :30 sec each :10 sec rest

Seated lateral raises 

DB Suitcase swings

:30 sec rest

3 rounds— :30 sec each :10 sec rest

Alternating DB overhead press (fast pace)

Low squat hold DB curls

:30 sec rest 

3 rounds— :30 sec each :10 sec rest

Alternating DB pass sit ups (legs straight out)

Weighted J/C