Filmed during a live class at
Fit | For Life

Class flow:
-Warmup with solid cardio to elevate heart rate
-10 sets of HIIT 3min 30sec
—45 sec of two light dumbbell drill (I used 15lbs) done back to back to back
—45 sec of HEAVIER DUMBBELL DRILL (I used 20lbs)
—30 secs BW cardio/strength/core
—x # of final drill
—RECOVER during remaining time
-Stretch

5x baby thruster
10x climbers
DB THRUSTER
Snowboarders
5 belly burpees

5x squat jump
10x mid carry march
DB SQUAT
Frog Squat Jumo
5 crouching cat push up

5x Devil Press
10x overhead carry
DB DEVIL PRESS
High Knees
5 Donkey Kick

5x clean press
5x tricep extension
DB CLEAN PRESS
Football run
10 full sit ups

5x speed skater
5x biceps curl
DB CURTSEY
Jumping Split Squats
10 V Ups

10x jumping lunges right
5x narrow row
DB LUNGES Right
Grasshoppers
Shoulder taps

10x Gunslinger
5x Hammer Curl
DB RDL
Tuck jump
10 Supta sit ups

10x jumping lunges left
5x fly
DB LUNGES left
Grasshoppers
5 Pushups

10x 1 db jack press
5x figure 8
DB renegade row
Belly 1/2 burpee
10 lat pull over abs

10x squat drop
5x front raise
DB SQUAT DROP ROW
Plank Jack
10x 1/2 plank