Warm up:
10m bear crawl
10m lunges with side bend
10m bear crawl
10m lunges with twist

Followed by
10 x pass thrus
10 x helicopters
10 x sumo squats
10 x perfect stretch
5 x toe touch press ups
10 x reverse snow angels

A. Every 3 min for 21 min (7 rounds)
15 x kb swings
10 x Russian twists
15 x kb swings
5 x inch worms
15 x kb swings

B. 4 rounds
50m farmers carry right hand
50m farmers carry left hand
Rest as needed

For tomorrow’s you will need kettlebell or dumbbell, heavier better. Broomstick or light band (I will have some).