1. JUMP ROPE
2. THRUSTER
3. KETTLEBELL SWING
4. PLANK JACKS + DONKEY KICKS (4 ROUNDS + 4 ROUNDS )
5. HIP THRUSTER
6. HAND CLEAN
7. CARDIO SPRINTS
Do each exercise for 20 seconds on then 10 seconds rest for a total of 4 minutes
Move onto the next exercise