50 sec on, 10 sec off // 3 total rounds

Equipment: 5 lbs
- squat to press + crunch
- R lunge to press
- L lunge to press
- plank hold R arm out
- plank hold L arm out
- R single arm squat to press
- L single arm squat to press
- chest press to tricep taps
- 10 on knees pushups

50 sec on, 10 sec off // 3 rounds

Equipment: 8 lbs, ankle weights
- bicep curl hold, march legs
- R single leg hold, single arm arnold press
- L single leg hold, single arm arnold press
- 3 plank jacks to bear pose arms in + out
- reverse plank cross body reach (arms to legs)
- 3 squat jumps to ...

50 sec on, 10 sec off // 3 rounds

Equipment: ankle weights
- kneeling quads + arm extension
- R SA plank to toe reach
- L SA plank to toe reach
- plank spider mans
- burpee step backs
- bear pose leg extensions
- controlled squat jumps
- squat calf raises

50 sec on, 10 sec off // 3 rounds

Equipment: 5 lbs (optional to add light ankle weights)
- 2 squat pulses to calf raise
- squat to forward and back lunge (R foot leads)
- squat to forward and back lunge (L foot leads
- R lunge static hold side twists
- L lunge static hold side twists
- R reverse...