Full body strength : 30/10 3 rounds

LOWER ROUND

PULSE SQUATS
(low pulses - don´t stand up)
QUAD BURNERS
(full narrow squat - legs closed)
GROUNDED QUAD JUMPS
(closed leg jumps stay low for 2 secs)
FRONT TO REVERSE LUNG
(both legs)
SUMO CALVE TO HEAL

PUSH ROUND

PUSH UP (normal)
NARROW (tricep)
WIDE
DIAMOND

STRENGTH ROUND

BICEP CURLS TO HAMMERS
DB PRESS (alternative arms)
DB BENT ROWS
SINGLE OR 2 ARM LATERAL RAISE
DB CHEST PUNCH (move from chest to arms length)

DYNAMIC ROUND

BURPEES
BREAK DANCERS
MOUNTAIN CLIMBERS
CRAB TOE TOUCH

CORE ROUND

V UPS
DB LEG PASSES
SINGLE ARM PRESS
LYING RUSSIAN TWISTS
PLANK (normal)
PLANK (shoulder taps)