This workout contains 8 exercises performed using the Hard, Harder, Hardest time scheme as follows:
Work 40 seconds, rest 20
Work 30 seconds, rest 15
Work 20 seconds, rest 55 seconds and prep for the following exercise

#1 Lunge Twists
#2 Bent Over Row with Hip Hinge
#3 Plank Row
#4 Alternating Side Lunge Step-outs w/Forward Press
#5 Plie Squat with Curls
#6 Seesaw Press
#7 Dips
#8 Superman to Spiderman