Workout 1a
Core Crusher
3 Rounds
0:45 Sec work; 0;15 Sec Rest
Side to side floor thrusters
Bent knee to windshield wipers
Plank around the world
Upper body Hollow Lifts

Workout 1b
4 rounds
20 sec on; 10 sec rest
Handstand Hold
Pistols (Right Leg) or Single leg invisible chair hold
Handstand Hol...

Chipper style!
DUBS - 30
HSPU's Descending ladder by 5 from 30 / HRPU's 50
Box Ascending step Ups by 5 from 10 weighted

DUBS - 30
HSPU's 25 / HRPU's 45
Box Step Ups 15

DUBS - 30
HSPU's 20 / HRPU's 40
Box Step Ups 20

DUBS 30
HSPU's 15 / HRPU's 35
Box Step Ups 25

DUBS 30
HSPU's 10 / HRPU's 30
...

Workout 4a
20 Bicycles
20 Crunches
20 Super Mans
20 Touch Toes

Workout 4b
In 4 min do as many Rounds or Reps as Possible of

10 DB Thrusters
5 Ups Downs
20 Air Squats

Rest 2 minutes THEN in less than 4 minutes complete the Rounds or Reps you just did in 4 minutes
Cap on above = 5 min

In 2 min...

Workout 5

50 Burpees
35 Crunches
100 push-ups
35 Crunches
150 lunges ( 75 EL )
35 Crunches
200 Air Squats
35 Crunches
150 lunges ( 75 EL )
35 Crunches
100 Push-Ups
35 Crunches
50 Burpees

Time Cap 50 min