Hardcore cardio + hardcore strength

Prowler x 50y

bench dip x 20
push up x 20
DB bench x 20

Lunge x 5o y

DB rev fly x 20
DB face pull x 20
Inv row x 20

Prowler x 50y

side raises x 20
DB OH press x 20
Wall ball x 20

Lunge x 50y

DB pullover x 20
Chin up x 20
MB Slam x 20

Jump rope x 60s
PB Climber x 10ea
Jump rope x 60s
Curl up x 10
Jump rope x 60s
Supine twist x 10ea