10 Minute Warmup, 40 Second Cardio, 20 Second Followup Muscle Group, 30 Second Rest, 4 Rounds. Switch legs per round if necessary.
1a. Squat with Rotational Crunch
1b. Sumo Squat
2a. Sprinter Lunge with Thrust (Rotate Legs Each Round)
2b. Walking Lunge with Single Leg Dead Lift
3a. Plank Tucks
3b. Hollow Body Rocks
4a. Spider Mountain Climbers
4b. Thread the Needle Rotating Each Thread. Notice the leg prop, if needed.