warm up: 30s work, 15s transition 3x

kneeling squat to halo

squat to uprow

forward lunge push press

plank toners

circuit: 40s work 20s rest 5x

squat + single arm row

clean to forward lunge press

walking plank to bear

side to side shoulder press sit up

cardio: 2 rounds @ 40s work/ 20s rest, 2 rounds @ 30s work/ 20s rest

push jack

bound to burpee

russian twist

toe taps