This workout contains 5 segments. Each segment contains 3 sets of 1 exercise to do be done at 40 sec work and 20 sec rest. After the third set of each segment you will complete 1 minute each of two exercises listed below.

#1
Thrusters

1 Min Messy lunges
1 min Reverse Crunch

#2
Row in Lunge

1 Min Messy lunges
1 min Reverse Crunch

#3
Skullcrushers

1 Min Messy lunges
1 min Reverse Crunch

#4
Single Arm DB/KB Swing

1 Min Messy lunges
1 min Reverse Crunch

#5
Front Raise to Lateral Raise

1 Min Messy lunges
1 min Reverse Crunch