Warm up THEN

7 sets
Set=4 min 30 sec
Drill#1 1 min
Drill #2 1 min
Drill #3 1 min
Finisher drill
Recover in Amy remaining time

Set#1
Drill 1 DB baby thruster
Drill 2 BW jack touch down
Drill 3 DB belly burpee
Finisher 50 mountain climber

Set#2
Drill 1 KB hinge high pull
Drill 2 BW high knees
Drill 3 KB swing push press at the top
Finisher 50 KB Russian twist

Set#3
Drill 1 MB split stance slam
Drill 2 MB toe taps
Drill 3 MB bear hug jumping split squats
Finisher 30 straddle sit rainbow slam

Set#4
Drill 1 DB squat jump squat clean
Drill 2 BW grasshopper
Drill 3 DB reverse lunge hammer curl elbow lift
Finisher 30 DB over head tricep extension

Set#5
Drill 1 KB squat snatch ohp
Drill 2 BW lateral jump
Drill 3 KB kickstand swings
Finisher 50 KB Russian twist

Set#6
Drill 1 MB squat toss
Drill 2 MB bear hug knee strike
Drill 3 MB rainbow slam
Finisher MB 50 mountain climber (feet on ball)

Set#7
Drill 1 DB frog squat curl
Drill 2 BW frog squat lateral travel
Drill 3 DB Devil press
Finisher 10 push up side plank

Set#8
Drill 1 KB dead row jump lunge switch
Drill 2 BW sprinter start (right 30sec left 30sec)
Drill 3 KB OHC
Finisher KB 30 plank pull under

Set#9
Drill 1 DB 1/2 burpee rebegade row
Drill 2 BW donkey kick or down dog single leg left
Drill 3 DB lateral lunge curl
Finisher 30 DB overhead triceps extension

Finisher
MB hip thruster
Stretch