60 seconds – high knees then 11 workout (1 rep + 10 reps/ 2 reps + 9 reps/ 3 reps + 8 reps… and so forth) – 7 minutes 

Rings 

Pike or Tuck ups 

Wide to Narrow Row 

Dumbbells 

Reverse Fly 

Renegade Row with Pushup 

Med Balls 

Ball Chest Press 

Ball Tricep Extension 

KB/ DB 

Alt Swings 

Alt Snatches 

Finisher – 90 second plank hold