8 movements, 20 seconds work followed by 10 second recovery. Repeat for a total of 3 rounds. After completion of 3 rounds move to the core portion which consist of 4 movements that will be repeated twice for a total of 8 movements.
High knees
DB “T” Touches
Plank Windmill hops
DB triceps extensions
DB Bent over row
Grasshoppers
Superman flex + push up
x3