40/20 6 rounds with each movement

1. Triceps focused push up row row jump feet in to frogger, then stand With feet outside hands (somewhat a woman maker)

2. Lateral lunge - push off outside leg to come to the center as you clean your weights to your shoulders - do a push press- then other side

3. Alternating Step back lunge to curl external rotation

4. Glute bridge to sit up with dumbbell at chest

5. Single arm racked opposite single leg squat with other tippy toes resting on the ground