A. Every 3 min for 24 min (4 rounds)
You will alternate between upper and lower body. Focus on quality of the movement not quantity.

1st upper body
30 sec pull ups
30 sec rest
30 sec press ups
30 sec rest
30 sec dips
30 sec rest

2nd lower body
30 sec jumping lunges
30 sec rest
30 sec cossack squats
30 sec rest
30 sec squat hold
30 sec rest

B. 9 min emom
1st 30-45 sec plank
2nd 30-40 sec side plank left
3rd 30-40 sec side plank right

Zoom session 5:30