Exercises:

Turkish Get-Ups
Box Jumps / Jump Ropes / Ball Slam  (fast squats)
Hacksaw (L)
Hacksaw (R)
Ab lifts*
Ab walk out (rings, barbell, hands)
Situp twist
Plank Pops (Windshield wipers)

Finisher: 

Coaches Choice

Equipment Needed: 

Dumbbells, Jump rope, resistance band 

Hero Challenge 

+ 15 min of meditation