Round and Round-Workout of the Day

Todays workout is a circuit that you will be doing 4x. This is times so break out your stopwatch. Keep track of your progress and weights used in your workout log.
Do 2 rounds(Start w/ first exercise go through as quickly as possible then go back up from the bottom-when u get to bench hops youll go into the tricep ext-one you get back to the top thats one round. Do this twice. Youll be doing all exercises 4x)
12 reps-Split squat w/ bicep curl to reverse press
10 reps-Decline Pushup w/ walk over(Feet on bench or couch, do pushup then move hands and legs over twice then do pushup. Move back other way)
1min-Plank Hold with alt leg pulse(In elbow plank stance move leg out to side 10 x then switch sides. Alt for
one min)
20 reps-Alt arm pull over with toe touch. (Start with arms behind your head and legs out straight not touching ground.Bring one leg up as u bring you reach up to touch toe come back down and switch legs. Legs should never touch the ground)
10 reps-Wide grip Pullups(Do as many as you can then do negatives-hold at top then slowly lower for 6 sec then repeat.)
12 reps-Hanging Knee raises
12 reps-Static lunge hold with overhead tricep ext (Can be with band or dumbbells. U are going to hold it in the down portion of a static lunge. Make sure not to let elbows drop as you do your tricep ext.)
10 reps-Bench hop overs(each time u land on the starting side is one rep)