Warm up
Side plank
Bosu ab balance
Bird dog crunch
Side to side bosu high plank
Side plank Bosu hip drop
Dead bug
Mountain Climber twist
Kettle bell https://www.youtube.com/watch?v=OTjWqET_s10
diagonal pull
Head circle
Medicine Ball
Standing overhead throw
Standing chest pass
Circle and slam
Squat thrust to ceiling
Twist and throw quick reps, 10x each side
Russian Twists
Partner
Rear pass circles
3 step open stance and throw, recover
4 step closed stance throw and recover
Kneeling rotate and throw
Overhead situp and throw
Balance
Bosu ball catch and toss
Landmines https://www.youtube.com/watch?v=dvYtC6Ved0k
Split jerk
Lift and rotate
Explode and switch legs
Plank truck driver