WARM UP: the usual :)
Work: alternate between loaded and body weight; work for a minute and 20 sec rest

Gear: Dumbbells Pilates ball

1. DB - Squat Jump squat Clean
2. BW-lateral jump land on one foot
3. DB - wide stance hinge high pull
4. 1 DB - front lunge rotate, lateral right rotate, reverse rotate
5. BW - 1/2 forearm plank
6. BW - prisoner get up
7. BW PB - Superman ball pass
8. DB - right dead lunge, right arm Arnold, left arm in front rack or high carry
9. DB - deficit PUSHUP down dog DB tap to opposite foot
10. DB - supine cross chest press
11. BW single leg v up, double leg v up*alternate single leg
12. DB - anterior hold good morning, single arm high pull
13. 1 DB - squat knee rotate *alternate side
14. DB - anterior hold good morning, single arm high pull
15. DB - Squat Jump squat Clean
16. BW-lateral jump land on one foot
17. DB - lateral lunge internally rotated hammer curl
18. DB - front lunge rotate, lateral right rotate, reverse rotate
19. BW - Low plank to Superman plank
20. BW - prisoner get up
21. BW PB - Superman lifts
22. DB - left dead lunge, right arm Arnold, left arm in front rack or high carry
23. DB - deficit PUSHUP side plank
24. DB Lunge chop/Row
25. DB Russian twist right only
26. BW - half scorpion knee to elbow
27. DB Lunge chop/Row
28. DB Russian twist right only
29. BW - half scorpion knee to elbow
30. FULL SIT UP