Russian Twists

Deadlift to Upright Row. (At home: use object around 20lbs. Ex: small filled suitcase)

Ball Slams. (At home: burpees without pushups)

Kettle Bell Swings (At home: jump squats)

Wall Sit Bus-driver (At home: keep arms extending out while making small circles)

Plank Alt Shoulder Tap (At home: use chair to decline)

Single Arm Row to Jump (At home: Jump Squat)

30 seconds on 10 off or 14 reps for 6x