PLATES : 30/15 3 rounds

HALOS
RAISES
BICEP TO TRICEP
JUMP BURPEE
SQUAT & PRESS
SINGLE PINCH ROW

JUMP BURPEE
BENT OVER ROW
PLATE PLANK
TAP PUSHUP
SHOULDER CHOP
JUMP BURPEE

ALTERNATE DUMBBELL RAISES
ARNOLD PRESS
ALTERNATE DIAGNOL RAISES
BENT OVER FLIES
DB SQUAT TO SHOULDER PRESS

DIAMOND PRESS
SHOULDER TAP PUSHUP
LATERAL PUSHUP
CLOSE GRIP TRICEP PUSHUP
DB KICK BACK

HALOS
RAISES
3 BICEP TO 3 TRICEP
CHOPPER
PRESS JACKS
SQUAT PRESS
SQUAT DOWN & PRESS

SINGLE ARM PINCH GRIP ROW
PLATE PLANK
PLYO PUSHUP
PLATE BURPEES
SQUAT TO ALTERNATING SHOULDERS

PUSH UP JUMP SQUAT TO ROW
VALLEY PRESS
RENEGADE JUMP TO ROW
STANDING UPWARD FLY
SHOULDER PRESS
CROSS PUNCHES TO BURPEE

ALTERNATE PRESS TO PUSH
LYING TATE PRESS
FRONT ARNOLDS
SIDE FRONTS HOPS
BENT OVER ROWS
BODY WEIGHT PUSH UPS

BICEP CURLS TO HAMMERS
BICEP PUSH UP
WIDE CURLS
BICEP PUSH UP
HAMMERS TO PRESS UP

DB PUSH UP TO BODY WEIGHT
BACK FLIES
RENAGES PUSH UP
RENAGE SQUAT
BENT UP FLIES
SUPERMANS

PUSH UP JUMP SQUAT TO ROW
CURL TO SQUAT
RENEGADE TO PUSH UP
2 WAY PRESS
CROSS PUNCHES TO BURPEE
PUSH FRONT RAISE

FRONT TO SIDE RAISES
HAMMER PRESS CURL
ROW TO HAMMER CURL
FLY TO ROW
SEE SAW ROW
HAMMER CURL TO TRICEP