• bench press
• step ups
• bicep curls
• spiderman planks
• tricep press
• plank w/ leg raises
• medicine ball slam
• kettle ball swings
• plank jacks
• plate press overhead
• stability ball crunch
• split squat w/ arms raised overhead
• mountain climbers
• sumo squat
• double battle rope slam

30 seconnd each/15 second break