Total Body Blitz-WOD

Each super set should be completed 3x before moving on to the next set. Move directly to next exercise without resting then rest 30sec before starting set over. Choose weights that are heavy enough to tire you out, but not to heavy that your form is compromised,

1st set
20 reps-ATG low squats
4x each leg-Static lunges to plyo lunges (starting on right leg do 5 static lunges followed by 2 plyo lunges, that is one. Do this 4x on each leg before moving towards other)

2nd set
5 reps-Pullups
10 each leg-Row in warrior pose (Keep back leg out straight so body forms a straight line) w/ wts

3rd set
20-Front to side arm raises w/ wts
15-side to over head raise on ball(like your making a rainbow over your head) w/ wts

4th set
10-Pushups reg stance
5-One arm on ball pushups-Do one then cross over ball to other side

5th set
25-Ball pullover to situp with chest press (lie on ground use a 8-10lb ball for pullover)
5 each arm-Plank opp arm opp leg raise (This is in starting pushup position, hold each arm out 3-5 sec before dropping slowly. make sure hips to not rotate, keep abs tight)

Make sure to record your weights and how you felt at the end of the workout so you will be able to keep track of your progress! Have an awesome workout!