Equipment: 1 Heavy DB, Medium DB, Med/Heavy Band (biceps)

Timed Tabata 20:10 x4 Rounds = 4 min

• 1-Leg Step Ups (Medium DB)
• Sprinters Jump (same leg forward)

Timed Tabata 20:10 x4 Rounds = 4 min

• Split Squat (each leg twice) (1 Heavy DB)
• Plyo Bench Dip

Timed 30:10 x4 Rounds = 8 min

• Goblet Squat Jump (1 Heavy DB)
• OH Triceps Ext (1 Heavy DB)
• Speed Band Biceps Curl (Med/Heavy Band)

Timed 30:10 x4 Rounds = 5.5 min

• Biceps Curls (Medium DB)
• Sprinter Sit-Up

Recovery: Yoga Stretch