3 Rounds 

15 Reps - Behind The NEck Military press

10 Reps - Reverse Lunge w/ Db side lateral 

3 Rounds - 10 Mt climbers 10 Pushups

3 Rounds 

15 Reps - Smith Machine Upright Row 

15 Reps - Smith Machine Bent over row 

10 Reps - Inchworm to 2 Pushups 

TIMED HIIT CIRCUT 2 Rounds get your timer

40 Sec Work 10 Rest - DB Squat CLEAN and PRESS

40 Sec Work 10 Rest - Reverse Lunge w/ Alternating DB Press

40 Sec Work 10 Rest - Weighted Jumping jacks 

3 Rounds 

30 Reps - Machine Lateral raise 

3 Rounds - 10 Pushups 10 Full range lateral raise

20 Reps - Push up to a T with or w/o step

3 Rounds 

12 Reps - Assisted Dips  

12 Reps - Front Delt Plate Raise and Push

10 Reps - Push ups

Treadmill 1 min Fast Run 1 Min Walk 

OR 

Your choice of HIIT!!