1.   Dynamic Warm Up

2.     Strength Circuits: Triplets. Go through 3 rounds of 3 exercises resting when needed. Rest & move to next Triplet  

1. Lunge to bicep curl to overhead press with 8-10 lb. DBx 16 reps total      
2. Dumbbell Row to Triceps Extension Right and Left Sides 8-10 lb. DBx 10 reps each side  
3. Ball Slams x 20 reps

1. Bench Step Ups Right and Left Alternating hold 10 lb DB x 20 reps          
2. Squished Bug x 30          
3. V-Ups x 10-20      

1. Lower to Mt. Climber to Rotation (do the lowers not the push ups) x 10  
2. Jump Rope x 50 reps (no rope needed)     
3. Standing Core Twist x 30 reps

4.   Stretch