30 sec on, 10 sec off – 6x rounds 

Dive Bomber Push-Ups 

Weight Duck Under Squat 

Single Leg Glute Bridge (alt rounds) 

Skaters 

Chest Fly to Scull Crusher 

Low Boat Alt Knee Tucks  

Burpees 

Iso Sumo Squat Pulses 

Rest: 15 sec between each round