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 

Plank Hold 

Rings 

Skaters 

Pushups 

Narrow Rows 

Plank Hold 

Dumbbells 

Jumping Jacks/ Press Jacks 

Gorilla Row 

Reverse Flies 

Plank Hold

Finisher Coach’s Choice