This workout contains 3 circuits. Exercises will be performed at 45 sec work and 15 sec rest.

#1
Criss-Cross Squats with Bicep Hold
Top Down Alternating Rows
Top Down Alternating Chest Press

One minute Rest

#2
B-Stance Romanian Deadlifts
Top Down Alternating Shoulder Press

One Minute Rest

#3
7 Minute AMRAP (as many rounds as possible in 7 minutes)
10 Hammer Situps
10 Weight Pull Throughs in Bear Crawl Stance