Warm Up: 3 Minutes of cardio:
1 Min Bike
1 Min Jump Rope
1 Min Skaters or lat overs 

3 Minutes Core:
1 Min Flutter
1 Min sit Up
1 Min hollow hold

1 round:
20 Banded Good Mornings
20 banded Glute Bridges
20 squats kicking plate out

Every 5 Minutes: for 25 min  

• 1 way prowler

• 8 Calories 

• 12 bench or floor press

• 16 Walking Lunges or step ups   

• 20 Mountain Climbers 

• 24 Rope Slams