45 seconds of work / 15 second rest
Tricep Kickback & Overhead Press
Compass Jacks
High Plank & Arm Lift to Side
Single Rows & Double Row
X2
Thumbs Up Back Lifts
Squat to Single Arm Press
Isometric v sit
Two Front Punches with a Fly
Palms Face Forward & Pulses
Bicep curl halfway
Dead bugs with alternating leg extensions
Frog jumps
Hammer curl to diagonal arm extension
High plank to low plank