1 min jump rope
1 min running in place with high knee
1 min rest
Repeat 3 times

Superset
2 arm row 3x12 - 16kg
Flat DB Fly 3x12 - 20#DB
Mountain Climber 3x10
1 min rest

Bent Over Lateral Raise 3x12 - 10,12,12#
Standing Calf raise 3x25 16kg KB
Mountain Climber 3x20
1 min rest

Hammer Curl 3x12 20# DB
Lying DB Extension 3x12 25#DB
Mountain Climber 3x30
1 min rest

Ballet Squat 3x12 25# DB
Dumbbell Lunge 3x12 25# DB
Mountain Climber 3x40
1 min rest

Pull up 2x5
Knee up 2x12