50 on/ 10 off  – 4 rounds  

Dumbbells 

Alt Single Leg Squat Thruster 

Core Stability Twist 

Boxes/ Rings 

Box Jumps 

Hanging Tuck Ups (Modification – seated tuck ups) 

Track 

Suicides 

Sideways Bear Crawl 

Balls 

Med Ball Burpees 

Alt Lunge Wood Chops (Progression – Jump Lunges) 

Finisher – 60 seconds Dumbbell Press Jack