Warm up
5min 45on/ 15 off sec for each movement
Jump squat
High knees
Jumping jacks
Lunges
Push ups

2rds each section 50 on/10 off w/ 1min rest btwn each sections
Double DBs
Sec 1
Alt curls
OH walk
Alt floor press
Front rack lunges
Sec2
Alt plank rows
Front squat
Alt delt raises
OH tri extension
Sec 3
Alt Bent over fly
R leg split squat
Alt bent over kick backs
L leg Split squats

3min rest

Row 1000m