Warm up(10)
3rds
20 jax
5 push ups
20 mountain climbers
5 squats

WRK(25)
WRK 10:00 REST 4:00 WRK 10:00
8 reverse lunge w/curl
16 alternating sit ups
24 dumbbell hopovers
16 russian twist(2ct)
8 bridged press to fly(lying on your back, hips up, press db's up together over chest, fly out at the top, back in and bring db's down together)

Finisher
15 arm circles forward
15 arm circles backward
1:00 butterfly stretch