40-20-10

1.Jumping Jacks
2.Side Jumps
3.High Knees
4.Front Lunges
5.Back Lunges
6.Air Squats
7.Sumo Squats High Knees
8.Dolphin Pushups
9.Hand to Elbow
10. Plank Hold 

40-20-12
1. Slam Balls
2.Box Jumps or Step ups
3.Rowing
4.DB Thrusters


40-20-10
Barbell Work

40-20-12
1.KB Swing
2.Sit-up with Weights
3.DB Lunges
4. Bike