3 Rounds each station – Round 1 (30 work/ 10 rest) Round 2 (40 work/ 10 rest) Round 3 (50 work/ 10 rest)
Finisher – side plank 60 sec each side
Dumbbells
Knee Drives (L)
Knee Drives (R)
Star Crunch
Bikes
Moderate
Crab Toe Touches
Sprint
Benches
Box Jump Burpees
Leg Lift Hip Extension
Decline Shoulder Taps
KB/ Bodyweight
10 Slow, 10 quick flutter kicks
KB swings
High Knees