External Rotation off Knee (shoulder)
Cuban Press (Db)
Front Raise
Lateral Raise
Jumping Squats
Overhead Press w/ Reverse Lunge
Glute Bridge
3 sets x10-12reps

Goblet (Box) Step Up Reverse Lunge Combo

3 Sets X 6 Reps(each leg)
Rest 1:00min

5 Sets X 6 Reps(each leg)
Rest :90

5 Sets of :45sec on :15sec

Burpee (Goal 8-10 reps)
Row (Goal 10-15 Cals)
KB Swing (Goal 12-15 reps)
Hollow Hold
*** Goal is to be consistent, set a number that you can maintain for all rounds.
***Focus on breathing throughout workout.