50 sec on, 10 sec off // 3 rounds

Equipment: 5 lbs or 8 lbs
- serve the platter
- shoulder press both arms
- R punches
- L punches
- alternating tricep extensions
- elevated back pulls
- alternating single arm shoulder press

50 sec on, 10 sec off // 3 rounds

Equipment: 5 lbs or 8 lbs
- around the world
- L lateral raises (8 lb weights)
- R sumo squat to arm reach to sky
- L sumo squat to arm reach to sky
- reverse plank alternate knee crunches
- reverse plank tricep hip dips
- weighted R arm circle
- weighed L arm ...

50 sec on, 10 sec off // 3 rounds
Aim to keep the weight throughout all rounds, can modify with less weight

10 lbs
- Squat + bicep curl
- Sumo to R lunge

5 lbs
- R curtesy lunge to bicep openers
- R straight lunge back to tricep extension
- R Weights down leg lifts
- R Weights down fire hydrant...