20 minutes of :

10 Jefferson
5 + 5 Pigeons
10 Medball pull overs
20 Dumbell pass trough
5 + 5 Windmills
8 Lizard, alternating

Rest 5 minutes

25 minutes of :

2 + 2 Turkish Get-ups
4 Kneeling Box Jumps / 3 Seiza Squat
8 + 8 Archer Ring Rows
3:00 Cardio