Core – 
10 crossover heels to heaven 

10 fast scissors 

10 knees to elbows 

10 knees only 

10 circles back n forth 

10 crossover top to bottom 

10 toe touches 

10 spider man 

10 vsnaps 

10 strait leg touches 

10 leg slides 
Strength – 

Back squats 

4-4-4-4-4

WOD – 

10-9-8-7-6-5-4-3-2-1

1 Arm snatch (alternating )

Burpee over dumbbell 

Ring Dips