40 secs on, 20 secs rest. Each Set x 2 (ie. 1a, 1b, 1a, 1b)

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1a. jogging in a circle (switch directions)
1b. low step v-ups to jump back
2a. ice skaters with bench touchdown
2b. static speed lunge elevated on bench (R/L)
3a. fast feet x 10 to squat
3b. light plate loaded reach overs to cross body punch
4a. bench incline push up to two footed hop up
4b. plate or dumbbell lateral raise to front raise with down and up
5a. x1 low squat to power jack to hands on x4 bench cross body knee drives
5b. star crunches (on bench)
6a. plate wood chopper with knee up oblique crunch
6b. elevated bridge marches