workout 1
50 air squat
50 lunges
50 kickback
50 ab matt
50 sec hollow hold

Time cap 10 min

Workout 2
20 kb row 24/16
20 push ups
20 full swing 24/16
3x
Time cap 10 min

Workout 3
30-20-10
burpees
overhead plate lunges
jump squat

Workout 4
10-20-30
db snatch 22,5/15
db push press
db split squat per kant