As many rounds as you can fit in after Dynamic warm up, prehab, start the clock.
Pushups on one leg(alternating) x 10
Sumo Squat with Med Ball x 10
Dips on bench (add weight for difficulty) x 10
Front Plank x 2min
Ham Curl on Ball or TRX
Bicep Pull ups to Max
Step ups on bench with knee drive forward x 10
Frogger or Banana Rock x 10
Tabata on Bike or Treadmill (try new cardio each round)
Cool Down... hyrate... well done!
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