TOTAL LIFT

SuperSets
Gear: Lots of dumbbells or kettlebells :)

Front Rack Wolf Wedge squat: timing 1/3 : 8-12 reps
BW Jumping Switch Lunges: timing 1/1 : 20 reps
Front Curl (option to alternate knee lift): timing 1/3: 8-12 reps
Thruster (option to alternate knee lift): timing 3/1: 8-12 reps
Repeat
V up: 10 reps
Superman to full push up: 5 reps

RDL: 1/3
BW: NS plank 20 donkey kick
Front Raise/Lateral Raise: 1/1
Banded Ext Biceps Curl: 1/1
Repeat Legs
Arms Second Set:
Reverse curl/Reverse Fly
Hinged triceps extension
10 full sit ups
5 handstand pushups

Chops: dead lunge or dead to stand: 1/1: 20 each side
Single dumbbell Anti rotation rows: 1.5/1.5: 8-12
Russian Twists 50 option to use dumbbell

Stretch