wipeout

5 min skipping

30 sec push ups with feet on medicine ball
30 sec burpees
1 min sumo squat with press
1 min plank

recover

1 min squats with weight
1 min push ups with feet on medicine ball
1 min russian twist
30 sec split jumps
30 sec high knee runs
1 min wall sit

recover

1 min side plank
1 min dips
1 min russian twist
2 min single leg deadlift arm curl

recover

1 min plank
1 min walking lunges
1 min dips
30 sec squat jumps

recover
stretch