41C

Do 10 reps of each exercise, 1-12. Rest as needed between exercises. Perform 3 rounds total.

1. Swings
2. Weighted side lunges (hold weights on shoulders or down by sides)
3. Plank with dumbells into side planks and shoulder presses (if you don't remember what this is, just give me side planks, 30 seconds each. Then shoulder presses on their own).
4. Plank jump outs (in plank position. Jump both feet in so you're squatting, then jump both feet back out. Keep nice solid core and back. In and out once is one rep.
5. Squat with front shoulder raises. Hold LIGHT dumbbells, arms hanging down, palms facing thighs. As you squat down, raise your arms until they are 90 degrees from your shoulders. As you rise from your squat, your arms return to straight down.
6. 1 leg bent rows. Hold db or kb in right hand. Bend right leg at knee, so you're standing on left foot only. Hinge at hips, so you're in a nice table top position with tight abs and back, arm hanging down. Perform 10 rows (thumb to armpit). Switch sides and perform ten more.
7. Stability ball sit ups
8. Step Ups
9. Push ups
10. Dips
11. Renegade Rows
12. Broad Jumps