45 min EMOM

Start facing the box do a chest to floor burpee, jump up and with two feet jump onto the box and off to the other side then repeat the same again facing the box.

Sit on the hamstring curl machine and place your feet under the foot holders. Step 2: Lean backwards and let your upper body go down as far as it can go. Step 3: Place your hands behind your head and using your core raise yourself back up. Step 4: Touch your toes with your hands. This completes one repetition.

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.

climb to the top of the rope using both legs and arms

A ring muscle-up is an advanced bodyweight exercise performed on gymnastic rings. The exercise consists of three parts: a ring pull-up, a muscle-up transition, and a ring dip.

Walk on your hands keeping your arms locked out.

Choose two dumbbells with the same weight. Place the dumbbells on the ground in front of you so that the handles are set up lengthwise. Bend forward and reach down to grab the dumbbells with a neutral grip. Kick your legs back, lower your chest to the ground between the dumbbells. Push up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head. Finish the movement with your arms locked out over head with knees, hips, shoulders, and arms fully extended.