Circuit 1: 4 min constant work
Single Arm Reverse Fly R/L - 30s
Lateral Lunge with Overhead Arm Circle - 30s
Row to Back Extension - 30s
2x
Circuit 2: 4 min constant work
Sit to Stand R/L - 30s
Bent Over Row Pulses - 30s
Kneeling to Squat - 30s
2x
Circuit 3: 2 min Ladder - increase reps each time (goal 10 reps)
Push Ups
Circuit 4: Tabata - 4 x :20s on/ :10s active recovery
Work:
High Knees
Quick Feet In & Out
Recovery:
Squat Hold
Circuit 5: Ladder - increase reps each time (goal 8 reps)
Burpees
Circuit 6: 4 x :30s on/ :15s off
Single Leg Glute Bridge R/L
Mountain Climber
Plank Arm Press