Including the ab bonus this workout will take you 16 minutes total.
Set timer to 24 rounds of 30/10 you will do each exercise twice through back to back.
1) Frog jump / 2 push ups
2) Clean & press / squat & press
3) Around the world / squat (sandbag)
4) Switch lunge / twist (med ball over head and dip during twist)
5) Elevated push ups (feet on tire or chair)
6) Kickouts (alternating obliqes and center)
Bonus – Ab Workout: 50/10 x 3 rounds.
1) Side Oblique Plank Drop -Left Side
2) Plank with Alternating Knee Tuck Left & Right
3) Side Oblique Plank Drop – Right Side