45 on / 15 off – 4x Rounds 

Sumo Squat w/ Jump 

Bicycle Crunch 

Push-up + 4 count Mt. climbers 

Surrenders to Squat hold 

Low to High Plank 

Alt. rev lunge to Jump Squat 

Swimmers 

Squat Hold Glides 

Rest: 20 sec between rounds. 

Finisher:  Coaches Choice 

At Home Equipment Needed:  Dumbbells