20 one leg hip thrusts (10/10)
15 tuck sit ups
Max UB jumping air squats (go to failure)
Rest 2-3 min
20 goblet lateral (side) lunges (10/10)
30 UB lunges switches
100 wall balls/ thrusters
All the workouts can be performed with no weights or with a kB, medball, dumbbell or a gallon of water or a backpack or anything you feel comfortable.