Two 8-minute blocks, 1st w/ upper body focus and 2nd w/ lower body focus; followed by short core circuit.
Equipment - DB/Water Bottle

Upper Body Block -
a)DB/Water Bottle Modified Plank Renegade Row (Can perform BW - focus on contraction of shoulder blade and balance) x 6/side OR Hold Plank for 20 seconds
b) ½ Squat Hold w/ Alternating DB/Water Bottle Front Press x 6/side
c) Staggered-Stance Supinated Bicep Curl + Overhead Press x 8
d) DB/Water Bottle Chest Flye to Chest Press x 8 total/4 each

Lower Body Block -
a) Goblet DB/Water Bottle Squats x 8
b) 1-Leg RDL (B-Stance) R (Can use DB/Water Bottle) x 8 OR Standing Leg Curl R OR Bridge Walkout (8 full walkouts)
c) 1-Leg RDL (B-Stance) L x 8 OR Standing Leg Curl L OR Bridge Marches
d) Single Leg Calf Raise w/ Opposite Hand Holding DB/Water Bottle (Can Hold Wall) x 8/side

Core Circuit - (:30s each x 2-3, depending on time)
a) DB/Water Bottle V-Sit Twist (both feet down or one foot up) (Variation: Twist Crunch)
b) DB Water Bottle V-Sit Hold w/ Front Presses (Variation: DB/Water Bottle UB Crunch)
c) Lower Body Bicycle