Complete all 7 upper body exercises in a row and repeat 3 times.
30s Work
30s Rest
3 Rounds

Exercises:
-Push Up
-Seated Row
-High Pull
-Hammer Curl
-Shoulder Press
-Front Raise
-Pull Apart

Lower body pump consists of 7 exercises for the lower body.
7 Exercises
30s Work
30s Rest.
Complete all 7 exercises in a row and repeat 3 times.
Exercises:
-Calf Pump
-Wall Sit
-Front Squat
-Feet Elevated Bridge
-Deadlift
-Drop Squat
-Speed Skaters

Combination of mobility, cardio and core circuit.
Mobility Exerices: 1 Round of the following mobility drills.
-Band Lower Body Stretch
-Band Upper Body Stretch
-Band Overhead Torso Rotation
-Band Straight Arm Rotation
-Hip Circles
-Quadruped T-Spine Rotation

Cardio: 4 Exercises, 30s Work, 30s ...