To perform this workout correctly, perform each round 3x. After all 3 exercises in the round, give yourself 30 seconds of rest. After all 3 repetitions, give yourself 90 seconds rest before moving onto the next round. 

Round 1

-       Farmers Carry with Sandbag 30 seconds

-       Jumping Lunge 30 seconds

-       Incline Plank 1 minute

30 seconds rest, then repeat two more times

Round 2

-       Oblique Twists with Rizors 45 seconds (start with 4 rizors on one side, move them to the other side one by one and then keep going back and forth)

-       Mountain Climbers 30 seconds

-       Flutter kicks with 25 pound plate on core 35 seconds

30 seconds rest, then repeat two more times

Round 3

-       Burpees 30 seconds

-       Battle Ropes 30 seconds

-       Push-up Elbow Planks 30 seconds (start with elbow plank position and move up to push-up style plank, go up and down until time is up)

30 seconds rest, then repeat two more times

Cool Down: (These are all only done once)

1.     25 reverse crunches

2.     25 laying down leg lifts with stability ball between legs

3.     1-minute push up plank