3 Rounds Warm Up 

12 Reps - Push Up to Side Crunch

20 Reps - Mt Climbers 

20 Reps - Leg lift 

3 Rounds 

20 Reps - Banded Bent over Tricep Kickback

10 Reps - Tricep Pushups

30 Sec - Jump rope w/o rope

3 Rounds 

20 Reps - Banded Shortened Bicep Curls (keeping elbow back) 

10 Reps EA - Alternating Bicep Curls 

20 Reps - Ice Skaters

HIIT 3 Rounds NO Rest 

30 Reps - Jumping Jacks

10 Reps EA - Plank Punch

10 Reps - Plank Hop ins 

3 Rounds 

10 Reps - Laying DB Skull Crusher

(3 sec down 3 sec up) 

10 Reps - Push ups 

10-10-10 Reps - 3 stage bicep curls

(low- high- full range)