EXERCISES:  

Russian Twists

Lunge Bicep Curls

Up and over Burpee

Bulgarian squats (some on rings, boxes, bench)

Gorilla Row

Dips (sone on rings, boxes ,benches etc)

Squat thrusts 

Hovering table top toe touch.

Finisher: Coaches Choice. 

Equipment needed:  Dumbbells heavy and medium , Ball/Chair/Bench

Finisher: Coaches Choice