Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

ISO/COR(30)
Complete 6 giant sets of the following:
6 bicep curls
12 sit ups
6 tricep kickbacks
12 bicycles
6 reverse flys
12 alternating sit ups
6 push ups
12 russian twist
6 upright rows or 3 strict pull ups
Giant set-complete each movement back to back. Rest as needed between sets.

Finisher
:30 side plank per side
1:00 chest opener