Nuclear core:
BODYWEIGHT
Warm Up
Jog
Windmills
Reach Thrus
Bird Dog
Dead Bugs
Workout:
40/20 2R
Side v-ups
Elbow plank leg circle
Lifted legs left and right reach
Little Mermaid
Seated claps
40/20 2R
Double rainbows
Shoulder taps (ankle taps)
Side plank leg lift
Frog jumps (side high knees)
Hollow rock