Warm Up: 5 Minutes Double Under Jump Rope Practice Then 3 Rounds of 5 pullups, 5 inchworms, 5 runner's lunges (R+L=1)

Main Set: Complete 8 rounds of 20 seconds of work followed immediately by 10 seconds rest for each of the following: Ski Squat with Band Rows M/H Pushups Jump Squats Situps

Complete all 8 rounds of one exercise before beginning another Rest 1 minute between each exercise Newbies complete 1/2 rounds and 1/2 weight. Take breaks when needed

Cool Down: Child's Pose Down Dog Scorpion Stretch

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