3 rounds with 3-4 minutes rest btw rounds: Push-ups x 20 Air Squats x 20 Mt. Climbers x 20 (4- count) Lunges x 20 (10 each leg) Burpees x 20 Elbow Plank x 90 seconds When 3 rounds are completed, run 1 mile.

3-5 rounds: Push-ups x 20 Row x 15 calories or Cardio x 2 minutes Pull-ups x 5 Overhead Lunges w/ 45lbs plate x 10 w/ each leg

KB One Arm Squat with Twisting Shoulder Press x 5 with each arm. KB One Arm Back Lunge with Clean and Press x 5 with each arm. KB Curls x 15 KB Overhead Tricep Extensions x 15 KB "Around the Worlds" x 5 each side. KB Curl and Press x 10 Kneeling KB Curl and Press x 10

10 Rounds: Air Dyne or Light Cardio x 1 minute Sit-ups or Crunches x 10 Bench Press or Push-ups x 10

KB Swings x 10. KB Pushups x 10. KB Upright Row from Ground x 10. KB One Arm Rows x 10 with each arm. KB Pushups x 10. KB Goblet Squats x 10.

Rough-House Raiders Group Fitness Workout!