FUN +FIREY 

Material | Dumbbells & short band

Methodology | 45seconds work/15 seconds rest 

EXERCICES | 

1. burpee

2. kneeling around the world db fly

3. alt down dog hip opener with 2x bridge

4. goblet squat banded 2x abductor

5. alt db snatch

Repetitions | Permorm 1-4 x through for 5 to 20 minutes