Full Body

Warmup :  Squat ankle taps to Walk outs x 8

Round 1: Legs

Speed Squat
Skaters
Mountain climbers 360
Scissor switches
Prisoner get-ups
W Jumps
Lateral squat
Lunge jumps
Sprinter hop
1 leg swing

ROUND 2: Upper body

Half burpees
Plank shoulder taps
Push up Jacks
Dive Bomber
Drop dead push up
Knee tricep extension
Superman to back pull

ROUND 3 : FULL BODY x 2

Split squat Burpee
Side jump squat to push
Walk out push to squat
Skier swing
Strong Jacks

ROUND 4 : ABS & CORE

Lying Russian twist
Dog plank toe tap
Crab toe tap
Star crunches
Spider plank
Break dancer
Plank ladders
Type writer kick through