WARM UP

3 MIN JUMP ROPE
THEN:
5 WALL BALLS
10 VUPS
15 SUPERS
5 WALL CLIMBS
10 SEATED BALL TWISTS
15 PUSH UPS

WORK OUT
USE ONE DB  45/30

THRUSTERS  
DBS
WEIGHTED SIT UPS
 FLOOR TO CEILING 4RIGHT 4LEFT
FLOOR WIPERS
SIDE HIP RAISES WITH KICK  4 RIGHT   4 LEFT
BURPEES

20 SEC ON 10 SEC OFF    1 MIN REST BETWEEN SETS