1st Minute – Cardio, then AMRAP 10-12 Reps (7 Mins) 

Dumbbells 

Press Jacks/ Jumping Jacks 

Goal Post Shoulder Press + Bring arms together between reps 

Sit Up Press 

Curl to Rotation Press 

Bags 

Bag Shuffle 

Lat Pull + Spider 

Up Downs 

2 Rows, 2 Pushups 

Balls 

Slams 

Chest Press to Skull Crusher 

Plank Reaches 

Around the Worlds 

Ropes 

Side to Side Ripples 

Lunge Slams (R) 

Lunge Slams (L) 

Boat Pose Ripples 

Finisher – March Madness 60 seconds of pushups – count reps