Warm up
1. Gorilla walks
2. Dorsal raise breast stroke
3. Front plank reverse flyers
4. Side plank
5. Clock lunge
4mins pulse 30secs per move - 2 Rounds
1. Press up pulse
2. Squat pulse narrow and wide legs
3. Half sit up pulse
4. Back lunge pulse
4mins full range slow 45/15
1. Back lunge knee raise
2. Bent over row slow up fast down
3. Shoulder press
4. Single Leg bicep curl shoulder press
4 mins speed 45/15
1. Squat jump forward side jumps back
2. Step ups upper body
3. Skiers
4. Elbow to knee hand to foot
2 rounds 2minute finisher