This workout contains 3 circuits. Each circuit contains 3 rounds of 3 exercises to do be done at 45 sec work and 15 sec rest.
#1
Squat Curl Press
Pushup to Downdog
Prone Y to W

1 Min Rest

#2
Dumbbell Row
Sumo Deadlift
Spiderman

1 min rest

#3
Non-Explosive Skaters
Tricep Dips (Kick Option)
Side Plank (Crunch Option)