In the Room: Four Stations, 2 exercises at each Station, 30 Seconds each exercise, 2 Rounds of each:

TRX: Row/ Chest Press

JC: Chest Flye/ Foward Lunge

Medicine Ball: OH Sit up/ Russian Twist

DB: Alt. DB Curl/ Alt. DB Tricep Kickback

On the Floor: 3 Rounds

Dynamax Lunge: 20

Burpees: 12

Barbell Squat Press: 8

Pull Down: 6-8

TRX Tricep Extension: 10

Box Jumps: 10