WARMUP 30 SEC EACH X2
A. Jacks
B. Pushups
C. Sit-ups
D. Squats

STATIONS 3 ROUNDS 1 MIN/ 20 SEC TO SWITCH
A. Slams
B. Ring rows
C. DB chops
D. Bike

ROUND 2
A. Medball Over the shoulder
B. Ring mountain climbers
C. DB squat and press
D. Bike

ROUND 3
A. Medball Russian twist
B. Ring Hip up hamstring curls
C. DB snatches
D. Bike