Warm up: 30s work 15s transition 3x

Plank Pass to Blast Off

Roll up + Raise

Squat hop *step, curb, stair, etc

Perform each Set of Triple Sets 5x before moving on to next set

Ball Triple Set: 30s intervals, rest at end

Plank Elbow Roll

Kneeling push press to slam

Scissor Jack

rest

Leg Triple Set - can be done with low elevation or on floor, can be done with weights or no weights -

30s work, rest at end

Squat to narrow squat

Back lunge

Hop pivot

rest

Kettlebell Triple Set - can be done with heavier dumbbell -

30s work, rest at end

Deadlift to single arm row

Figure 8 squat hold

Kettlebell swing

rest