10 TRX "T"/"Y"/ "I" - alternate between them each round
10 Front lunges each leg 9/8....1
30 Second wall sit

5 Rounds of:

10 Standing band flies
10 Band dislocates
12 Front foot elevated split squats - each leg

3 Rounds of:

20 Frog push ups
30 Sec down dog
10 Bulgarian split squats - each leg