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

Ropes 

Snakes 

Russian Twist 

Single Arm Plank Ripples (R/L) 

30 second plank hold 

Bodyweight/ Balls 

Jump Rope 

Chest Press to Skull Crusher 

Bicep Curl to Press 

30 second plank hold 

Boxes/ Rings 

Skaters 

Pushups 

Narrow Rows 

30 second plank hold 

Dumbbells 

Jumping Jacks/ Press Jacks 

Gorilla Row 

Reverse Flies 

30 second plank hold 

Finisher – March Madness 60 seconds of pushups – count reps