3x
:90 aerobic (1st and last :10 harder)
15 plate picks ups
10 plate front raise
10 flat plate oh press
10 cyclist squat (heels elevated on plate, bum to ankles)
20 Russian twist
3x
:90 aerobic machine (1st and last :10 harder)
5x kb curl to halo (left and right)
12, 1/2 kneeling Kb tricep extensions
12, 1/2 kneeling single arm concentration curls
Then partition as needed for time and quality
100 Russian swings
75 push ups
50 pull ups