40-20-10
1.JUMPING JACKS
2.LUNGES
3.AIR SQUATS
4. JUMPING SQUATS
5.BURPEES
6.MOUNTAIN CLIMBERS
7.DOWNDOG TO PLANK
8. SIDE PLANK L
9. SIDE PLANK R
10. PLANK

15 MINUTES OF ABS...
1. HOLLOW BODY HOLDS
2. V-UPS
3. DECLINE PLANK WITH FOOT TOUCH
4. BICYCLE CRUCHES
5. PLANK WITH SMALL BACK AND FORTH MOVEMENTS

30 MINUTE PARTNER WOD
20 THRUSTERS 115/75
20 BOX JUMPS
20 BURPEES
30 THRUSTERS 95/65
30 BOX JUMPS
30 BURPEES
40 THRUSTERS 75/45
40 BOX JUMPS
40 BURPEES
50 THRUSTERS 45/35
50 BOX JUMPS
50 BURPEES
MAX CALORIES ON ROWER