45 on/ 10 off X2 

Bodyweight 

Side to Side Walking Pushups 

Long Jump Squat Walk Back 

Plank Hold 

Burpees 

Rings 

Reverse Fly 

Jump Squat to Jump Lunge 

Pistol Squat (R) 

Pistol Squat (L) 

Benches 

Chest Press 

Leg Lift Hip Extension 

Single Arm Row (R) 

Single Arm Row (L) 

Bikes/ Dumbbells 

Bike

Arnold Press  

Bike 

L Raise