30 on 10 off x3-4

Ball Station (Med + Slam)
Ball Slams (at home: Jump Squats)
Russian Twists
Wall Balls (At home: Squat Shoulder Press)
Ball Pushups (At home: use any ball)

Rings
Rows to Bicep Curl (At home: Bent over row to bicep curl)
Superman (at home: on the floor)
Pushup Arm Extension Alt (at home: plank arm Extension to pushup)
Jump Squats

Barbell
Front Palm Rows (at home: use dumbbells)
Plank
Burpees (no pushups)
Jumping Jacks

Body weight
Bird Dog
Hallow Hold Rock
Dips
Crab Toe Touch

Finisher:  Coaches Choice 

At Home Equipment Needed:  Dumbbells,