Circuit 1:
widegrip pullups – to fail
pullups – to fail
dead lifts – 10 reps
hamstring curls – to fail

Circuit 2:
pullups – to fail
lateral shoulder press – 10 reps
lunges – 5 per leg
one leg pelvic thrust – 20 per leg
rock star jumps – 20 reps

Circuit 3:
wall handstand military pushups – to fail
frog kicks – 20 reps
butt kicks – 1 minute

Circuit 4:
crossover lunges with hammer curls – 20 reps
pullups – to fail
bicycle crunches – 25 reps per leg
1 minute hill run, 15% incline, 5 mph (women) 7 mph (men)

Circuit 5:
rock star jumps – 20 reps
crunches – 20 reps
hanging abs with twist – 15 per side