warm up 3 rounds :25 lateral and walks :25 good mornings 3 rounds :25 leg curls (light) :25 side lunges (in place) 3 rounds :25 leg...

Warm up 3 rounds :25 straight arm lat pulldown (very light weight) :25 db front raises (very light) 3 rounds :25 shoulder passes with pvc...

Warm up 1:00 row (bike, treadmill variation low intensity) 3 rounds 10 m toe walks 10 m duck walks 1:00 row (bike, treadmill variation...

Warm up 5 rounds 15 Leg curls (start light, increase weight in light increments) 15 good mornings (2 body weight, 3 light db stiff leg...

Warm up 3 rounds 20 m duck walk 20 m toe walks 3 rounds 10 m side lunge 10 m soldier kicks 3 rounds 50 m sled push (light) 50 m sled pull...

note: alternate between two exercises starting with the lowest number, and work your way up to the highest. For example: 1, 2, 3, 4, 5,...

Warm up 3 rounds 20 Glute bridge (from the floor) 10 windmills (from the floor) 3 rounds 10 knee rotations (left leg) 10 knee rotations...

Warm Up 3 rounds 10 m side lunge 10 m duck walk 10 m toe walk 3 rounds 4 inchworms 4 spiderman lunge 8 soldier kicks 3 rounds 20 DB press...

Alternating Tabata - alternate between 2 exercises. :20 on exercise #1, rest :10 seconds, :20 on exercise #2, rest :10 (total of 8...

Warm up 3 rounds 5 shoulder passes with pvc pipe 10 inchworm 10 windmills 3 rounds :30 assault bike :30 inchworm 3 rounds :30 row :30...

3 Rounds 10 m duck walk 10 m toe walk {1:30} 2:00 row 3 Rounds 10 m lunge w/ twist 10 m solider kicks {7:00} 1:00 assault bike 3 Rounds 4...

Warm up 3 rounds 5 side lunges 5 bird dogs (each side) 5 supermans 3 rounds 10 soldier kicks 10 plank shoulder taps 10 the prone row 3...

Warm up 3 Rounds 10 bird dogs 10 super mans 10s spiderman stretch (:05 each side) ...

Warm up 3 rounds 10 DB skull crusher (very light) 10 superman's 10 bird dogs (view here) 4 rounds 10 DB chest flies 4 inchworms 4 hand...

Warm up 3 rounds 10 side lunges 10 soldier kicks 10 bird dogs 4 rounds 10 DB stiff leg deadlifts 4 spiderman lunge 10 DB supine lat...

3 * 12 incline bench (light) + 10 incline bench bicep curls (light) ::short rest between sets:: 3 * 12 incline bench (moderate) + 10...

If the words are in blue you can click the link to see a demo of the exercise { } is the estimated time Warm up 2 Rounds: 1:00 row...