40-20-10
1.Jumping Jacks
2. Air Squats
3. Side Lunges
4. Front Lunges
5. Qtr Squats
6. Box Step Ups
7. Tricep Dips
8. Box Push-Ups
9. Box Step Ups
10. Tricep Dips

20 Min EMOM
Min 1: 15/12 Cal Row
Min 2: 20 American KB Swings
Min 3: 20 Push-ups
Min 4: Max Wall Balls
Min 5: Rest

23-36 Minutes:
100 Overhead Walking Lunges or Weighted Lunges- 55/35 lb.
*everytime you break
complete 200m run and 5 Burpees

ABS:

Reverse Crunch
40-20-5 x5
1.V-Ups
2. Hollow Body hold to flutter kicks bend knees
3. Wall Balls Russian Twist- press ball over head each time
4. KB Side Left
KB Side Right
5. Plank Hold on Rings