This workout contains a circuit of 5 exercises. Each exercise will be performed for 45 seconds with a 15 second rest. It will be performed for 3 rounds. At the end will be a tabata of 2 alternating exercises performed for 8 rounds at 20 seconds work and 10 seconds rest.

Circuit:
Squat Lunge Squat Press (alternating)
Hip Hinge to Reverse Fly
Bent Over Dumbbell Seesaw Row
Pushup Walkouts
Situp with Dumbbell Push Through
One minute rest after each round

Tabata:
Alternating Dumbbell Snatch
Pogo Jump Squats