WARMUP X3
A. 10 face pulls
B. 10 Squatting butterfly push out

EMOTM
A. 10 burpees
B. 20m bear crawl
C. 20m oh plate lunges
D. 20 ab mat sit-ups

20 REPS 1 MIN/15 REST (IF TIME LEFT JOG/HOLD)
A. Sumo squat front raise  -jog-
B. Plank jack in out-jog-
C. DB squat hang to snatch OH-jog-
D. Curtsy jumps 10/side (like skier/ touch floor) -jog-
E. Reverse Lunge curl at bottom-jog-
i. 30 rest
F. Side shuffle jumping jack -jog-
G. Glute bridges  -hold high-
H. Mtn climbers 20/leg -plank-
I. OH tricep w sumo squat (raise when squat raises) -squat hold-
J. Leg lowers hold weights up -hold legs low-
i. 30 rest
K. Plank jumps left and right 10/side -low plank hold-
L. SL DB RDL 10/side -jog-
M. SCISSOR OH PRESS -jacks-
N. Bicep curl to OH press -jog-
O. Donkey kicks  -jog-
i. 30 rest
P. LATERAL Lunge DL 10/leg -jog-
Q. Weighted fire hydrants 20 1 side
R. Weighted fire hydrants 20 1 side
S. High plank lift 1 arm up then pull to back via side 10/arm -plank-
T. Skiers (double leg jump) -squat hold-
i. 30 rest
U. Squat w weights hanging to oh press -jacks-
V. 20/leg bicycle
W. KB swing w both Dumbbells but go overhead
X. Bottom half burpee -high knees-
Y. SQUAT JUMPS-hold low-