Warm up: 30s 3x

Touch down squat + arm raise or ball slam

Good morning to knee crunch

30s work, 20s rest, 5x

Plank to bear dumbbell tap back

Alternating snatch

Deadlift Bent Over Row

Situp to Halo

Ab burnout: 30s intervals 3x

Deadbug - right leg

Deadbug - left leg

Deadbug heel taps