10 Super Plank
20 OH squat one arm - 10 per arm, swing switch.

5 times through

Bottom to bottom squats 1 to 10 + weight

Notes:

The Super Plank is a variation of the plank. Begin in plank position on your toes and hands, drop to your elbows one at a time, maintaining plank.  Press back up to hands one at a time then do a push-up, repeat.

Bottom to Bottom squats - begin a the bottom of the squat quads parallel to floor. Hold a dumbbell in your hands between feet. Stand up, squat down, hold at the bottom for a one count. Do two squats, hold at the bottom for a two count, then three and so on until you reach 10 reps, with weight.