DUMBBELLS

WARM UP

STRONG JACKS
DB ROWS
MOUNTAIN RUNNERS
DB PASS THROUGHS
SPRINTERS

CIRCUIT

KNEE TUCKS
STRONG JACKS
DB BICYCLE SPRINT
MOUNTAIN RUNNERS
PUNCHES

CORE SECTION

AMRAP IN 3 MINS (8 reps of each)

SHOULDER TAPS
TABLE TOE TAPS
PLANK JACKS
PIKE TOE TAPS

Repeat each movement one after the other without stopping.  Do as many rounds as possible in 3 minutes.