5 minutes Set 1 )

10 Banded Floor Angels
10 Arch Ups
10 Hollow Rocks
10+10 One Legged Jumpping Pull-Ups

5 minutes Set 2 )

5 Snap Hollow to Supine
5 Deck Squat
10 Arc Rock
10+10 One Legged Jumpping Pull-Ups / CTB

5 minutes Set 3 )

5 Tension Swing
5 Banded Kipping Hip Drive
10+10 One Legged Jumpping Pull-Ups / CTB

5 minutes Set 4 )

5 Kipping Pull-Ups / CTB / BMU
10 Russian Swing

After each set 5 minutes any machine @ HR Zone 1-2