7 minute warm up 3 rounds. 40 seconds for each exercise followed by 20 push ups:

  • Crazy 8 Curls
  • Weighted Crunches
  • High Knees
  • Shoulder Press
  • Weighted Squats
  • Burpee
  • 6 in hold
  • Grasshopper Push Up
  • Tricep Kickback
  • Break (60 seconds)

5 minute cooldown