5 Min warmup
300
Burpee Snatch (burpee w/ weights and do a snatch when standing) - 25
Single Leg Deadlift - 50 (25 each side)
Renegade Front Raise - 50 (25 each side)
Squat Jumps - 50
Pushups - 25
Hamstring Bridge - 50 (25 each side if you do single leg)
Front/Lat Raises - 50
Jailhouse 10
1 min plank (subtract 10 seconds each time)
Kickback and Curl
Vsit Fly
Bent Over Row
Clean and Press
Cardio Finisher
Room Sprint - 10 Burpees
Room Sprint - 10 Explosive Pushups
Room Shuffle - 10 Split Squat Jumps
Room Shuffle - 10 Supermans
Bear Crawl - 10 Squat Jumps
Repeat for 5 - 10 min
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