Workout 168 - Fourth of July Workout!

It's a Holiday week (yay--if you get a day off!!) but that doesn't stop our workouts, right?!  Do this "firecracker" of a workout at least 3 times this week (with at least a day of rest in between).

Equipment:  Dumbbells or weighted object for overhead press and row.


Warm-up: (1minute each exercise)
jog in place
walkout pushups
quadruped 
gate swings
side shuffle

1 minute of each of the following exercises: (without stopping, notice its 4 minutes for the 4th!)

Pushups
Plank Rows (switch sides at 30 sec)
Plank Rows (switch sides at 30 sec)
Burpees

rest for 1-2 minutes and repeat x2 for 3 rounds total