Fat Burn

100 box jumps burpees non stop. Every time you rest you have 10 burpees before you start again

10 min emom KB swing only

20 KB swings. KB goes all the way above head

100 single leg toe touch each leg with weight
100 goblet squats with dumbbell or KB at chest

ab work

100 Toe touches

100 leg lifts

100 Russian twists with weight each side

Strength Training

5X5

Bench 3 sec down 2 sec hold then explode up

Front squat 3 secs down 2 sec hold explode up

Bent Row explode up 2 secs hold 3 secs down