30 work/ 7 rest x3
Ropes
Snakes
Russian Twist
Single Arm Plank Ripples (R/L)
Plank Hold
Jump Rope/ Balls
Jump Rope
Chest Press to Skull Crusher
Bicep Curl to Press
Rings
Skaters
Pushups
Narrow Rows
Dumbbells
Jumping Jacks/ Press Jacks
Gorilla Row
Reverse Flies
Finisher Coach’s Choice