Dumbbessl/Kettlebell, Mat

Warm up:

Plank walk out to stand
greatest stretch
frog squat rocks
frog squats
front/reverse lunges
lunge hold rotate side to side
front/reverse lunges
lunge hold rotate side to side
good morning
sumo squats
hold sumo shoulder dips
seal pose
ass to grass lunges
lateral lunges
ass to grass lunges
lateral lunges
high plank hold

Mintute to Win It 10x each drill

10 full pushups
10 full sit ups
10 bodyweight heels up squat
10 deficit pushups
10 offset heels up squat DB on right shoulder
10 anti rotation renegade row right arm
10 offset heels up squat DB on left shoulder
10 anti rotation renegade row left arm
10 kb wide stance rdl slow
10 db thrusters
10 kb plank pull unders
10 kb kickstand swings
10 kb narrow rdl slow
10 db narrow thruster
10 kb plank put undder
10 kb kickstand swings
10 db ass to grass lunges right
10 db hammer curl
10 kb swings
10 kb alternating row (wide stance)
10 db ass to grass lunges left
10 db front curls
10 kb swings
10 kb alt rows
10 db front rack hunters lunge left foot front
10 overhead tricep extention with leg extenstion
10 db right arm preacher curl
10 db hunters lunge right arm left leg fron single arm snatch step
10 full sit ups
10 bw push up to side plank alt sides
10 full sit ups knees together
10 rouching cat to donkey kick
10 full sit ups
10 crouching cat
10 db front rack hunters lunge right foot front
10 db internally rotated curl (i mised up the order on the next few in the video becuase i had a brain fart)
10 overhead tricep extension with leg extension
10 db left arm preacher curl
10 db hunters lunge left arm right leg front single arm snatch step
10 1 db feet wide, lateral lunge left rotate to low lunge row rotate back to cossack and repeat
10 1 db feet wide, lateral lunge right roate to low lunge row rotate back to cassack and repeat
10 goblet wide turned out squat
10 v ups
10 prone superman to jack
STRETCH