A. Back Squats 3x8 superset Strict pull ups 3x8 B. 10-1 ladder Push press T2B/K2E/kipping knee raises/x2 sit ups Burpees/no PU burpees/step down burpees C. Ab Work Tabata 1st 20 seconds-Flutter kicks 2nd 20 seconds- Reverse plank(done on back)