20 elbow plank to spider (10/10)
20 hollow rocks
10 elbow plank to tall plank
20 alternating single arm toe touches
20 no push up burpees
*rest 30 sec btwn movements and 1:30 btwn rds
50 kB/db/backpack swings
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.