Warm Up 3 Rounds 

15 Reps - Weighted Jump Squats

10 Reps ES - Side Lunge Knee UP

20 Reps - Bicycle Crunches

3 Rounds 

10 Reps EL - Wall Lunge 

12 Reps - DB Straight Leg 

10 Reps - Plank Hops 

HIIT 3 Rounds 

20 Reps - Jumping Jacks 

20 Reps - Jumping  Lunges

20 Reps - Push up to side crunch 

20 Reps - Mt Climbers

3 Rounds 

10 Reps EL - BB Overhead Reverse Lunge 

20 Reps - Jumping Lunges

20 Reps - Sumo Jump Squat

3 Rounds 

15 Reps - Sumo Squat

15 Reps - Kettle bell Swing (squeeze butt top of thrust)

30 Reps - Flutter kicks

HIIT 3 Rounds 

20 Reps - Jumping Jacks 

20 Reps - Jumping  Lunges

20 Reps - Push up to side crunch 

20 Reps - Mt Climbers