30 sec work/ 30 sec rest
4 cycles

*Lower Body
Heel elevated KB Goblet Squats
SA KB Deadlift (switch halfway)
Curtsy lunge (bodyweight or w/ KB)

*Upper Body
DB Arnold Press
Banded BOR
DB Bicep Curls

*Abs
Pike Raises Over KB
Straight Leg sit ups
Tuck Hold

*Everybody will start with the first movement on lower body then move to the first movement on upper body then the first movement on abs. When you start over it will be the second movement. Finish the cycle with the third movement.

*Stay light-mod on the weights so you can work the entire 30 sec