Make your body a weapon

30W-10R
A TRX pushups https://www.youtube.com/watch?v=lZaLpdnUS3A
B KB Row R https://www.youtube.com/watch?v=dBrDr59R7Rc
L
C Speed Lunge R https://www.youtube.com/watch?v=PDc6K-LsF5Q
L
D Contra Lateral https://www.youtube.com/watch?v=pRq274C7j8A
3x

30W-20 R
A. Med Ball Situps Squeeze ball with knees every rep
B. KB swing
C. attached band press https://www.youtube.com/watch?v=KDweewCM7Fk
D. Full burpee https://www.youtube.com/watch?v=zqcN3oPwiOM
3x

15 side plank row R/L https://www.youtube.com/watch?v=7D1ccSIOIJM
30 med ball windmill https://www.youtube.com/watch?v=aLzViAH4uZo
Liberty Walk R down and back Left > <
20 attached pull apart https://www.youtube.com/watch?v=VEZpJvPrrjg
2 rounds

replace all equipment etc for band kbs

2 lat shuffle (with band) to 10 tricp ext 4x https://www.youtube.com/watch?v=0wX31m10NwQ

stretch