Workout 1a
12 Min AMRAP
20 Side to Side Floor Thrusters (10ES)
20 Hip Bridges
20 Scissor kicks
20 Bird Dogs (10ES)

Workout 1b

7 Min AMRAP
DB/KB Single ARM High Pull - 14 (7EA)
Press Ups - 14

Rest 2 Mins

4 Sets
Bottom half Bicep Curls - 14 (7EA)
Top half Bicep Curls - 14 (7EA)
Full Bicep Curls - 14 (7EA)
Slow Bicep Curls - 14 (7EA)
Bench/Chair Dips - 28
Time Cap - 20 Mins

into
4 sets
Z-Presses - 14 (7EA)
Behind The Neck Press "Skull Crushers" - 14
Time Cap - 10 Mins

into
7 Min AMRAP
DB/KB Single ARM High Pull - 14 (7EA)
Press Ups - 14