• Single legged deadlift (8 per leg)

• Bulgarian split squat (6 per leg)

• Kettlebell squat (12)

x3

• Bent over row (8 per side)

• Rear delt fly (12)

• Ring row (12)

x3

• Overhead crunches (12)

• Accordions (6-12)

• Cross sit ups (10)

x3

• Chest press /8

• Chest fly /12

• Skullcrusher /12

x 3

• Forward raise /12

• Side raise /12

• Barbell bicep curl /12

X3

Every 5 minutes; 3-5 rounds

• Row 150m

• Ball slam /10

• Wall ball /10

• Kettlebell swing /10

• Bulgarian split squat /6 per leg

• Single leg kettlebell deadlift /6 per leg

• Kettlebell squat /8

X3-5 sets

• Overhead sit up /12

• Supermans /12

• Seated med ball trunk rotations /12

x3-5 sets

• Incline push ups /8-12

• Floor press /8

• Floor flies /12

x3

3 rounds:

• Alternating chair step ups /10 per leg

• Glute bridge /12

• Forward lunge /10 per leg

3 rounds:

• Rear lunge with knee drive /10 per leg

• Single legged deadlift/12

• 1+½ jump squat /10

3 rounds:

• reverse crunches/8

• Toe touches/8

• Russian twists /16