Chest/Tri/Back
4 rounds
40 sec work/ 20 sec rest
Matador Dips
Single Arm Ring Rows
DB Floor Press
DB Bent Over Row

-Rest 2 min-

Legs/Abs
4 rounds
40 sec work/ 20 sec rest
Pistol Squats (onto box if needed)
Banded Goodmornings
Skater Jumps
Windshield Wipers

*Pick weights you can move the entire 40 seconds

*Quality movement

*Move from exercise to exercise
Split up into 2 groups if a big class