Equipment: Medium dumbbells & mats

Disclaimer & Warmup: 3min

Rounds, 3:30 AMRAP per round before moving onto cardio movement. Once cardio movement is complete move to next round.

Total time not including rest between rounds: 20 min

1. 21s

        Hammers – 15 reps

-30 sec fast feet

1. Tri kickback – 15 reps

        Tri dips – 15 reps

-30 sec front Jacks

1. Shoulder Front Press – 15 reps

         Lateral raise – 15 reps

-30 sec squat pulse

1. Push ups – 15 reps

        Shoulder push-up – 15 reps

-30 sec twisted climber

1. Superman Rows

        Hollow Rocks

-30 sec low plank hold or hip dips

WATER BREAK: 2 min

Repeat rounds 1-5, decrease to 1:30 AMRAP and 10 reps each exercise. Total time not including rest between rounds: 10min

5-8min:

Cooldown/StretchCOT: If it doesn’t CHALLENGE you, It doesn’t CHANGE you.Name ORama