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

Ropes 

Snakes 

Russian Twist 

Single Arm Plank Ripples (R/L) 

30 second plank hold 

Bodyweight 

Jump Rope 

Dive Bomber Pushup 

Side Plank Hip Dips (R/L) 

30 second plank hold 

Boxes/ Rings 

Skaters 

Pushups 

Rows 

30 second plank hold 

Dumbbells 

Jumping Jacks/ Press Jacks 

Row to Kickback 

Balancing Bicep Curl (R/L) 

30 second plank hold 

Finisher

60 seconds Pushups