Set timer to 50/10 12 rounds
1-10 High Knees & 4 Half Squat Jumps
2- Bicep Curl & Press
3- Jump Touch Downs
4- Chest Press Using your chosen weight
5- Jumping Squats
6- Wide Arm Push Ups
7- Tuck Jumps
8- Round the worlds – Using you chosen weight
9- 4 Jumping Jacks & 4 Squat Floor Touch
10- Switch Front Snap Kicks
11- Tricep Dips
12- Straight strikes using heavy bag or hand weights
Ab Bonus
Set timer to 3 rounds of 50/10
1-Med Ball Kickouts
2-Star Abs
3-Med Ball Mason Twist