WARMUP (2ROUNDS)
A.     BANDED SIDE SHUFFLES -down and back
B.     BICYCLE CRUNCHES -40 total
C.     TRICEP DIPS -15 reps

45 seconds work 15 rest
A.     CARDIO: 180 jumps
B.     ABS: v-sit
C.     STRENGTH: Upright row
D.    CARDIO: squat w/ side kick
E.     ABS: bicycle crunch
F.     STRENGTH: goblet squat

AMRAP 8 MIN
A.     5 burpees
B.     10 wide squat jumps
C.     10 squats
D.    10 mountain climbers

45 seconds work 15 rest
A.     CARDIO: high kicks
B.     ABS: Russian twist
C.     STRENGTH: KB swing
D.    CARDIO: plank jacks
E.     ABS: side plank
F.     STRENGTH: KB halo

AMRAP 8 MIN
A.     5 Squats.
B.     10 plank jacks
C.     10 crab kicks/side
D.    5 side plank hip ups /side

45 seconds work 15 rest
A.     CARDIO: burpees
B.     ABS: OH weighted sit-up
C.     STRENGTH: OH press
D.    CARDIO: Toe taps.
E.     ABS: plank hip dips
F.     STRENGTH: pulsing goblet squat