DUMBBELLS

WARM UP

STEAM ENGINES
SQUAT ROTATION
CYCLONE
WINDMILLS

CIRCUIT

LYING ALTERNATE KNEE TUCKS
2 ARM ROWS
RENAGADE KNEE TAP
TWISTER
PRESS JUMPING TUCKS
ROPE CLIMB SIT UP
AB JACKS
FLUTTER KICKS - 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.