Workout 103 - 3 at a time

What's up Monday workout-ers?

Here's a workout to get your week started.

Warm-up:
Gate swingers (1 minute each leg)
Plank to sumo squats (jump or move feet one at a time into place), repeat 10x
Side shuffle (1 minute each leg)


Workout(3x):

DB shoulder press overhead 15 - 20 reps
1 minute jumping jacks

DB plank rows
1 minute burpees

DB chest flyes 15 - 20 reps
1 minute speed skaters

DB reverse flyes 15 - 20 reps
1 minute high knee runs


Finish with extra ab work like the sequence below that can be repeated 3x.
1 minute bicycle crunches
1 minute crunches
1 minute prone (on belly) back extensions