Advanced Difficulty

Instructions:
Strength Training x 4 Rounds
One Leg Squat x 8 each leg
Pike Push Up x 8
Dumbbell Snatch x 8
Dumbbell Overhead Lunge x 12 steps
Alt Dumbbell Curl x 8 each arm
Dumbbell Floor Fly + Iso Leg Raise x 12
One Arm Self-Supported Row x 8 each arm
One Leg Hip Up x 8 each leg
One Arm Overhead Triceps Ext x 8 each arm

Cardio x 2 Rounds
One Leg Forward Back Jumps x 20 seconds each leg
High Plank Dumbbell Switches x 45 seconds
Lateral Hops x 45 seconds
Alt Dumbbell Pronate swings x 45 seconds
Ballistic Pogo Push Ups from knees x 45 seconds
Mountain Climbers x 45 seconds
Finish Him Uppercuts x 45 seconds
Toe Touches to Dumbbell x 45 seconds
Dumbbell Push Jerk Jumps x 45 seconds
Step-in Step-outs x 45 seconds
Switch Jump + Twist x 45 seconds

Abs x 3 Rounds
One Arm Plank x 20 seconds each arm
V-Sit Sit Up w/ pillow x 45 seconds
Lying Leg Raise w/ pillow x 45 seconds
Bicycle Crunches x 45 seconds
Jack Knifes x 20 seconds each side

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